The question that often comes to mind is at what age men should start lifting weights. The biggest concern is that young men’s bodies are still developing and their epiphysis – also known as growth plates – are not closed yet. Of concern is that repetitive injury to the growth plates may hinder growth. So what is the answer?
The short response is that men shouldn’t be lifting weights before they have reached puberty, which is usually around 12 – 13 years old. Pre-pubescent boys do not produce the amounts of natural steroids that boys – who have reached puberty – do. (Natural steroids are instrumental in muscle building.) However it young men follow these guidelines they will enjoy lifting weights safely.
Always safety first
Before training anyone under the age of 18, be sure to have a written consent from their parents or guardian, as well as medical clearance.
Perfect technique
One of the golden rules when it comes to monitoring boys lifting weights is to make sure they have proper technique (lifting abilities). Only when they have good technique they can move to do more resistance training.
Always keep an eye out
Supervision needs to occur especially when young men start out lifting weights for the first time. This will make sure they get through a workout without being injured in the process.
Frequency of training sessions
While adults can do 5-6 lifting sessions per week, it is recommended that a boy should workout lifting weights about 2-3 times a week. This way his muscles will not get overworked.
Repetitions and sets
It is recommended that training sessions should consist of 10-15 repetitions and 1-3 sets per muscle group.
Recovery time
They need to get enough resting time in between sets and also in between sessions. When they have stopped growing, they will need less recovery time.
Amount of weight to lift
They should avoid repetitive until they have reached a certain level of maturity
Progression
Only let them move over into entry-level adults programmes or sport-specific training after background knowledge of training has been established and good technique has been mastered.
Types of exercises
Let your young male clients perform a wide variety of exercises and training styles to make sure that interest levels are kept high.
Studies have shown that moderate-intensity strength training programmes can increase strength, decrease any risk of injuries while playing sports and increase bone density in young adults. One of the important things is to take their maturation levels in account.
If you think you could make a successful career out of your passion for exercise (and help others get the endorphin rush they need), sign up for Trifocus Fitness Academy’s Personal Training Certification. Follow this link to find out more.