Weight exercises were traditionally thought dangerous for children on the basis that such exercise would interfere with muscle growth and bone development. Respected sports medicine experts now state that supervised strength and weight training programs for children are safe and effective, as long as they've been designed properly.
Indeed, the research shows weight training is not only safe for children but can improve muscle strength and increase the strength of growing tendons, ligaments and bones.
Weight exercises for kids
There are some important things to consider if strength training programs are to be implemented for children.
• Is the equipment modified for use by children? Exercise machines for adults are not likely to be suitable for children.
• Are child-sized weight machines, free weights, dumbbells and barbells available?
• Is the program suitable for children, taking into account their inherent strength, coordination, stamina, and ability to recuperate after exercise sessions.
It is generally recommended that weight training programs for children focus on proper exercise technique and the number of repetitions, rather than the amount of weight lifted. Therefore, a single set of high (12 to 20) repetition number, performed with a moderate weight, is likely to be more effective in improving both muscular strength and muscular endurance in children, compared with multiple sets lifting heavy weights.
Most trainers would recommend children and adolescents avoid (Olympic style) weight lifting, powerlifting, body building and any other heavy weight, low repetition training.
Tips for success
When considering weight training exercises for children and teenagers keep in mind the following guidelines:
• Set realistic goals
• Supervise the children at all times
• Design the exercise program specifically for each child
• Do all you can to make the exercise enjoyable
• Increase the volume and intensity of exercise slowly
• Encourage participation in various sports and activities
• Promote a healthy lifestyle by encouraging at least an hour of physical activity every day, throughout the school years.
Related reading:
Build Better Bones
Resistance Far From Useless
Gymnastics Build Up Bones
A Guide to Keeping Kids in Shape
