We all know that exercise is an important element of living a healthy lifestyle, and most parents believe that their children should do more of it. However, many parents prefer that their children participate in aerobic activities than strength exercises. This is largely owing to the perception that lifting weights is dangerous for children. Done properly, strength training offers many benefits to young athletes. Strength training is even a great idea for kids who just want to look and feel better. In fact, this format of exercise might put your child on a lifetime path to improved health and fitness.
Do Weights Pose A Risk Of Injury?
There was virtually little data on injuries connected with youth strength training until recently. However, there were a few case reports detailing catastrophic injuries caused by the misuse of weight training equipment, as well as a few short studies indicating high injury rates in competitive adolescent weightlifting and powerlifting programmes.
In 1990, the American Academy of Paediatrics carefully recommended against participation in strength training before reaching physical maturity. This report was essentially referring to weightlifting, powerlifting, as well as bodybuilding which involve the usage of maximal loads and extremely technical lifting movements which had never been recommended for young people. Nevertheless, the message that ‘weights are bad for children and teens’ took hold and the public distrust of strength training stayed on.
We now know that supervised and age-appropriate weight training is a safe activity for children and adolescents. Strength training is a good way to improve muscular fitness, body composition, and psychological health. In fact, appropriately conducted strength training programmes have a much reduced risk of injury as opposed to many popular youth sports like soccer, football, or basketball – activities which parents happily enrol their children in year after year. Ironically, participation in strength training can actually lower the risk of children being injured when they play sports.
What Are the Advantages of Strength Training?
Strength training can assist children and teens build strong muscles. With a well-designed and supervised programme, they are able to
- Improve overall fitness and sports performance,
- Improve lean body mass (more muscle, less fat),
- Burn more calories,
- Make bones stronger, and
- Better mental health.
When Can A Child Begin Strength Training?
During childhood, children improve their body awareness, control and balance through active play. As soon as age seven or eight, however, strength training could become a valuable part of a holistic fitness plan — as long as the child is sufficiently mature to follow directions and can practise proper technique as well as form.
It is recommended school-age children get 60 minutes or more of day-to-day activity. As part of this activity, muscle- as well as bone-strengthening exercises are advised at least three days per week. If your child demonstrated an interest in strength training, remind him or her that strength training is meant to boost muscle strength and endurance. Bulking up is something else completely — and most safely done after adolescence, when your child’s bones have stopped growing.
You could also check with your child’s doctor for the OK to start a strength training programme, particularly if your child has a known or suspected health problem — such as a heart condition, high blood pressure or – alternatively – a seizure disorder.
Contact Trifocus Fitness Academy
Want to become a certified exercise expert – who can teach children and adults to exercise properly – then you need to do our Personal Training Diploma. Follow this link for more information.
