Children and Weightlifting

Children and Weightlifting: Pros

The reasons behind children lifting weights are quite compelling. Proper weightlifting can improve a child’s performance in sports and even reduce the risk of sports-related injuries. For many middle and high school athletes, weight training is a requirement for nearly every sport. Many coaches require students to stay involved in weightlifting throughout the year, holding scheduled and supervised weightlifting sessions several times a week. The premise behind this year-round regimen is simple. A fit athlete will have a lower risk of getting injured during the sport or activity.

Weightlifting is also used as a form of weight management. Kids who have weight problems are sometimes put on an exercise and weightlifting program to help them get into shape and stay that way. Even though weightlifting can be a positive experience, the program should be monitored by a physician.

Things to Know

There is reason to use caution regarding the subject of children and weightlifting. The US Consumer Product Safety Commission estimates the following information on weightlifting in conjunction with strength training equipment:

• From 1991 to 1996, an estimated 20,940 to 26,120 injuries occurred each year in individuals under 21 years old.
• Muscle strains account for 40% to 70% of all injuries.
• The lumbar back is the most commonly injured area.

The American Academy of Pediatrics has issued the following strength training guidelines:

• Strength training programs for preadolescents and adolescents can be safe and effective if proper resistance training techniques and safety precautions are followed.
• Preadolescents and adolescents should avoid competitive weight lifting, power lifting, body building, and maximal lifts until they reach physical and skeletal maturity.
• When pediatricians are asked to recommend or evaluate strength training programs for children and adolescents, the following issues should be considered:

1. Before beginning a formal strength training program, a medical evaluation should be performed by a pediatrician. If indicated, a referral may be made to a sports medicine physician who is familiar with various strength training methods as well as risks and benefits in preadolescents and adolescents.
2. Aerobic conditioning should be coupled with resistance training if general health benefits are the goal.
3. Strength training programs should include a warm-up and cool-down component.
4. Specific strength training exercises should be learned initially with no load (resistance). Once the exercise skill has been mastered, incremental loads can be added. e. Progressive resistance exercise requires successful completion of 8 to 15 repetitions in good form before increasing weight or resistance.
5. A general strengthening program should address all major muscle groups and exercise through the complete range of motion.
6. Any sign of injury or illness from strength training should be evaluated before continuing the exercise in question.

When To Begin

At what age is weight training for children appropriate? Most pediatricians recommend that boys no younger than 12 and girls no younger than 10 can begin weight training as long as power lifting is avoided and the program is monitored by their pediatricians. Injuries typically occur when a child is attempting to lift too much weight. The focus should be on increasing strength, not building muscle. One of the biggest risks regarding weightlifting for kids is injury to the growth plates. Growth plates are located in the long bones, the conjunction of the tendons and the bones, and the surfaces of the joints. Growth plate injuries can result in bone development problems. Most growth plate injuries typically occur when kids are unsupervised or kids who lift too much weight.

Weightlifting Recommendations

When starting a child on a weightlifting regimen, keep it simple.

• Allow your kids to lift two to three times per week, but not on consecutive days. *Workouts should include two to three sets of exercise with the sets focusing on large muscle groups.
• Each set should contain 10 to 15 repetitions.
• Once the child can perform three sets of 15 reps with easily, he can increase the weight 5 to 10 percent.
• This exercise regimen should include 20 to 30 minutes of aerobic training as well.

Finally, if your child shows any problems or stress-related injuries you should contact your doctor immediately. Exercise and weightlifting should be a fun activity for the whole family!

by Susie

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