Also known as resistance training, strength training is an essential aspect of physical fitness and may be encouraged by sports coaches that benefit from strength and size. Kids’ fitness programs often involve strength training, including weight machines, free weights, or using the athletes’ body weight for resistance. Before puberty, children can use weight training to get stronger, although they’re not likely to develop visibly large muscles. But how do parents know at what age it is appropriate for children to start weightlifting?
Benefits of Strength Training
Most people know the primary goal of strength training is to get stronger, but strength training programs have more to offer than just physical bulk. They can improve sports performance, prevent injuries, and enhance long-term health. According to Human Kinetics, children can benefit from these strength training programs because they improve motor skill coordination, reduce stress and anxiety, and aid in healthy sleep. Specific programs can reduce the risk of severe knee injuries common in youth athletes, such as ACL tears. Also, appropriately supervised programs that focus on strengthening the core can help children with improved posture, which can have lifelong benefits.
Risks Associated with Strength Training
Strength training in children can also pose risks to their young, developing bodies. These risks are heightened when children aren’t taught how to do exercises correctly or exercise while unsupervised. Children may focus on specific muscles instead of fundamental strengthening, thus causing injuries to the soft tissues around bony growth plates. They also may attempt to lift too much weight. Although injuries are less likely to occur under strict supervision, it’s still essential for children to practice safe behaviors. And always consult with their pediatrician before beginning weight lifting, especially if a child is pre-pubescent. The child’s doctor will have excellent advice regarding focus and perhaps limitations to athletic training.
Age Recommendations for Children and Weightlifting
Strength training is an integral part of most sports programs, and according to the American Academy of Pediatrics, children as young as 7 or 8 might benefit from a supervised weightlifting program. Besides age, it’s essential to assess whether a child can understand directions, follow the rules, and practice the correct form and technique for lifting weights. They also need to agree with the goals and expectations of weight training, as it’s meant to increase muscle strength and endurance slowly. They shouldn’t expect a noticeable change in muscle size or immediate results. Be mindful of a child’s self-perception, as both boys and girls can develop disordered thinking around their bodies at this age. Seek counseling immediately if you suspect a child has developed “bigorexia” or any body dysmorphic condition.
Strength Training Tips for Kids and the Gym
Children interested in lifting weights should use a method of high repetition with lighter weights. This can build muscle while preventing injury. It’s important to learn how to complete a strength exercise correctly before adding additional weight so they don’t strain their bodies. It’s also a brilliant idea for children to add other activities to their strength training programs, such as swimming or running. They should also learn to rest a full day between working out a specific muscle group. Doing so gives the body a chance to recover.
Before beginning a new exercise program for children, parents need to know all the benefits and risks. To answer questions or concerns regarding children and fitness, they should talk with a JCMC pediatrician, doctor, or family practitioner and decide on the best plan for their child’s wellness.
