Should Kids Lift Weights? By Brett Klika C.S.C.S.
In working with a large number of youth, this is one of the more common questions I get from concerned parents. Urban legends of stunted growth, fractured growth plates, and prematurely inflated physiques have made parents, and society for that matter, reticent to involve youth in weight training.
The fact is, there is no scientific evidence to suggest that there is a perfect chronological age to start weight training. Research has not demonstrated any negative health consequences for weight training in youth, assuming proper movement is introduced and enforced concurrently with appropriate progressive increases in training load.
Despite what myths have been created around the subject, the current data suggests youth weight training injuries are primarily due to equipment accidents (weight falling on them, tripping in the weight room, etc.) or overzealous coaching rendering improper program introduction and progression.
Proper resistance training in youth has been demonstrated to improve fitness, favorably affect bone density, improve movement ability, and decrease the likelihood of athletic injury. Weight training is merely loaded movement. More simply put, it’s challenged movement. If basic movement becomes easy, we can challenge by adding something extra to continue to provide a training effect.
If a child can do a squat pattern perfectly for repetitions, holding a 2- pound medicine ball adds additional load. Once they can overcome this load with proper movement, they can hold a 4- pound ball. All semantic hubbub aside, this is weight training. One doesn’t have to be lifting barbells and dumbells to be training with weight. If a child can’t do a squat pattern perfectly, adding additional load would make no sense. They have demonstrated they do not need any additional challenge. The movement pattern itself has provided enough load.
1. Are they able to focus on the proper execution of task?
2. Are they able to execute and repeat an unloaded task with proper movement and cadence?
3. Are they mature and coordinated enough to respond to coaching cues?
4. Are they interested in weight training?
5. Is the person in charge of their program experienced and knowledgeable about movement and progression?
If the answer to any of the above is “no” it doesn’t matter the age of the human, they are not ready for weight training. In this case, I would focus on merely learning how to move properly through a variety of movement patterns without additional challenge or load.
The best answer to “When should my child begin lifting weights” is “when they need to.” When a child is able to focus on an organized training in which they execute and repeat all of the involved skills and drills correctly, add a challenge and slowly progress over time.
Brett Klika C.S.C.S., Director of Athletics at Fitness Quest 10 and founder of www.brettklika.com, is a world- renowned human performance specialist, motivational speaker, author, and educator. He uses this knowledge and experience to motivate individuals and audiences around the world through his writing, speaking, DVD’s, and personal correspondence. For more information and video on exercises, programs, and any other information on losing fat and creating the body you have always wanted, check out The Underground Workout Manual – Exercise and Fat Loss in the Real World at www.undergroundworkoutmanual.com.
Before resuming your exercise program post-delivery, always seek medical clearance from your doctor! It seems like there is always a new fitness trend promising quick and easy results. Do not fall for the marketing gimmicks! Stick to the fundamentals that have been proven to work.
For example, by exercising larger muscle groups you will burn more calories. Doing intervals is a great way to add intensity for even faster results. Walking each day is great exercise for both the mind and body.
Finding time to exercise as a new mom can be tough! Your daily workouts can be included in the activities that you’re already doing by learning exercises that include your baby.
Squats are tough on your thighs, and soothing for your baby. They can be done as you hold him or her against your chest and benefit you both. Exercises like pushups, plank, cat-cow, and bird-dog can be performed with your baby is lying underneath while giving them kisses and smiles. It’s a fun way to enjoy time together while also doing something good for you.
Invest in inexpensive equipment for your home like a stability ball and resistance band. That way there is no excuse not workout when you can’t get to the gym.
Build slowly back to your pre-pregnancy fitness routine. Do not simply jump right back in to what you were doing before.
It is necessary to repair the deeper ab muscles that have been stretched first. Do not start with crunches. You can begin to rehab your abs with deep breathing exercises, plank, bridge, and pelvic tilt.
If you were a runner then start with walking and jogging before returning to running. If you lifted heavy weights, start lighter and do high repetitions.
Simply going back to your old routine will do your body a disservice if you end up injured and can’t do anything at all.
Be patient and nice to yourself. Don’t compare your body or weight loss to celebrities. It is not fair to measure yourself next to someone who probably has a full-time trainer and chef, and whose profession possibly requires them to be a size 2.
Remember that it took 9 months to put the weight on, and to drop it overnight is not healthy or realistic. Steady, consistent exercise and weight loss is the best way to decrease fat and keep it off permanently.
Do them! I can’t stress this enough. Keeping your pelvic muscles strong is often overlooked, but so important.
Tatum Rebelle is a pregnancy and new mom fitness and nutrition expert. She founded of Total Mommy Fitness in 2005 after seeing an unnecessary tread of women opting out of exercise once the became pregnant and had young children. Find more at www.totalmommyfitness.com and twitter @tatumrebelle.