Strength training is an important part of physical conditioning for adults, along with aerobic exercise and stretching for flexibility. But what is OK for kids to do when it comes to strength training?
Although experts once thought that kids should not train with weights, that attitude has changed. Experts now say that strength training is fine for kids, as long as they are supervised and don't try to lift too much weight.
One reason that healthcare providers discouraged children from lifting weights in the past was a concern that kids' growing bones would be damaged. Growth plate fractures have not been reported in programs designed by experts with proper supervision.
Benefits of strength training
Strength training builds muscle strength when done properly. It builds bone density and strengthens ligaments and tendons. It also improves athletic performance and can help young athletes avoid injuries. It can help a child who is overweight lose extra pounds.
A child who is strength training can use:
Strength training focuses on using lighter weights through many repetitions. It is not the same as weight lifting and power lifting. These are both competitive sports that focus on lifting heavy weights.
Kids should not take part in weight lifting or power lifting. They also should avoid bodybuilding, which focuses on building muscle mass.
How old is old enough?
A younger child may be able to do exercises that use the body's own weight. These include push-ups and sit-ups. These should be introduced only when the child is old enough to follow directions and use proper form. A child of 7 or 8 may be old enough to use free weights. But the child should know to be careful with them and lift them safely under supervision.
A general rule about strength training is: If a child is old enough to take part in organized sports, then they are probably old enough to begin training with weights.
A big part of any strength training program for kids is enjoyment. Kids should have fun doing the exercises. They should be given breaks in between the exercises, as well as time to warm up and cool down.
Here are some suggestions for a safe strength training program for kids:
The main focus should be skill development and having fun.
Strength training can be done 2 to 3 times a week. Be sure to have at least 1 day of rest between sessions.
The program should include all major muscle groups and go through a full range of motion.
Each session should begin with a warm up and end with a cool down.
A typical program might have 1 set of 10 to 15 repetitions for 6 to 8 different exercises.
A trainer or coach should be present at each session to make sure that the child is following proper form and to act as a spotter.
The workouts should change so the child doesn't become bored with the same drill of exercises each time.
FAQs
Trying to build big muscles can put too much strain on young muscles, tendons and areas of cartilage that haven't yet turned to bone, called growth plates. Also, being more focused on lifting large amounts of weight than on form can make strength training riskier.
Is it safe for a 12 year old to lift weights? ›
But in general, kids should be able to lift a weight with proper technique at least 8 to 15 times. If they can't lift the weight comfortably at least 8 times, the weight is too heavy. Preteens shouldn't be concerned about adding muscle bulk, which won't happen until after they've gone through puberty.
At what age should you stop lifting heavy weights? ›
If you are currently in your 50s or 60s and have been lifting weights for many years, then it is likely that you will be able to continue doing so for many years to come. However, if you are in your 70s or older or have not been lifting weights for very long, you may need to start considering stopping.
Can a 10 year old go to the gym? ›
Start working out at the gym between the ages of 12–16. The minimum age may vary on the location. Children need permission from a parent or guardian to sign up for a gym membership. Some gyms may require supervision for children under 18 to use gym equipment.
Should a 7 year old lift weights? ›
Lifting weights can help kids as young as 7 years old. “Strength training can be a wonderful part of a sports program,” Dr. Nepple says. “It can improve performance and help reduce the chance of an injury, but children should want to do this and know that they must follow directions.”
Is weight lifting bad for growing kids? ›
The myth that kids will stop growing if they lift weights too young is not supported by any scientific evidence or research. growing self-esteem and interest in fitness.
Can a 12 year old lift 10 pound weights? ›
Don't use heavy weights yet! Teens should start out with lighter weights, proper form, and more repetitions. A good rule of thumb is to start with a weight you can easily lift 10 times, with the last two repetitions being increasingly difficult. For some teens, this might be 1 pound to 2 pounds.
At what age can a child do push-ups? ›
3) Push-ups: A typically developing 6 year old should be able to do 8 push-ups in 30 seconds. Working on push-ups with proper form teach correct use of abdominal muscles and postural muscles in the upper trunk. 4) Abdominal crunch: Doing sit-ups is an obvious measurement of abdominal/trunk strength in children.
What will lifting weights safely before puberty do? ›
Explanation: Lifting weights safely before puberty can improve physical health. While it may not significantly increase muscle mass, it can help in improving overall strength and coordination. Weightlifting does not stunt growth, contrary to popular belief.
Can too much exercise stunt a child's growth? ›
Exercise can transiently block the expression of statural growth by competitively removing the necessary nutritional support for growth. Statural growth retardation can be corrected by catch-up growth, but stunting may also be permanent (depending on the timing and magnitude of the energy drain).
HIIT workouts tend to combine the two forms of exercise that have a huge impact on aging: aerobic and strength-training. Cardio that comes from aerobic exercise helps get the heart pumping. Whereas strength-training helps to keep muscles strong. Yoga is another physical activity that can reverse aging.
Is 70 too old to lift weights? ›
Contrary to popular wisdom among many gym-goers and even some scientists, healthy people in their 60s, 70s and beyond can safely start lifting weights and rapidly build substantial muscle mass, strength and mobility.
Can an 11 year old lift weights? ›
Weight training before puberty may not be beneficial until hormones settle and the child can build muscle to reap the full effects of their efforts. So tweens, children between the ages of 9 to 12, will not see much benefit in terms of adding muscle mass.
Can a 10 year old workout at Planet Fitness? ›
You can join PF starting at the age of 13 with a parent/legal guardian's permission; they must be present with you during the sign-up process. Members aged 13 and 14 must be accompanied by a parent or guardian when they work out.
What is the youngest age someone can go to the gym? ›
While 16 is a common benchmark, some may allow younger teenagers to join with parental consent or supervision. Supervised Classes: Some gyms offer supervised classes for those under 16. These are specifically designed for younger individuals, ensuring they can exercise safely and effectively.
Why should heavy resistance training be avoided in early childhood? ›
Explanation: Heavy-resistance training, such as strenuous weight training, should be avoided in early childhood because of the potential for developing musculoskeletal injuries. Children's bodies are still growing and their bones, muscles, and tendons are not fully developed, making them more prone to injuries.
How much weight should a 12 year old lift dumbbells? ›
Teens should start out with lighter weights, proper form, and more repetitions. A good rule of thumb is to start with a weight you can easily lift 10 times, with the last two repetitions being increasingly difficult. For some teens, this might be 1 pound to 2 pounds.
Can working out be bad for kids? ›
Participating in sports and/or an exercise program can be important for a child's development and health status. While too much exercise may pose health risks, more children could benefit by increasing their physical activity level.
