One of the biggest myths out there is kids cannot weight lift or do serious training, because it stunts their growth. In a research study focusing on physical activity and resistance training effects on adolescent muscle and growth, Melina and Falk stated, "Although there has been concern regarding the potential negative consequences of resistance training and weightlifting on growth and maturation, in adequately nourished children there is no scientific evidence that physical training delays or accelerates growth or maturation in boys and girls"
QUICK GUIDELINES: -Each child should understand the benefits and risks associated with resistance training
-Competent and caring fitness professionals should supervise training sessions
-Exercise environment should be safe and sized proportional to the child
-Dynamic warm-ups(Exercise related movements performed in a controlled manner to prepare the body for training; example jumping jacks) before resistance training
-Static stretching(A stationary stretch used to lengthen the muscle for 10 to 30 seconds each in a challenging but comfortable position) after resistance training
-Carefully monitor child's tolerance, start with light loads and adjust
-Increase resistance gradually as strength improves
-Focus should be solely on form
-Two or three training sessions per week maximum with younger athletes
-Adult spotters need to be present to assist
-Child need to be encouraged to drink plenty of water before, during and after exercise!
-Competent and caring fitness professionals should supervise training sessions
-Exercise environment should be safe and sized proportional to the child
-Dynamic warm-ups(Exercise related movements performed in a controlled manner to prepare the body for training; example jumping jacks) before resistance training
-Static stretching(A stationary stretch used to lengthen the muscle for 10 to 30 seconds each in a challenging but comfortable position) after resistance training
-Carefully monitor child's tolerance, start with light loads and adjust
-Increase resistance gradually as strength improves
-Focus should be solely on form
-Two or three training sessions per week maximum with younger athletes
-Adult spotters need to be present to assist
-Child need to be encouraged to drink plenty of water before, during and after exercise!
WHAT AGE? This is a complicated question that varies from person to person. It is based on maturity, not a set age limit. Obviously not every boy or girl reaches puberty at the same age. Maturity is measured in terms of mental maturity, having the understanding of safety and precautions; as well as biological age, which is measured in physique maturity, skeletal age and sexual maturity.
What about growth spurts? This does factor into training. Typically boys hit theirs at 14 and girls at 12. During this time there is an increased risk for injury, because the bone is weaker and the muscles are tighter. Proper training and monitoring by a fitness professional should account for this.
What about growth spurts? This does factor into training. Typically boys hit theirs at 14 and girls at 12. During this time there is an increased risk for injury, because the bone is weaker and the muscles are tighter. Proper training and monitoring by a fitness professional should account for this.
How can they train? Kids need correct form first and foremost. Safety is a number one priority for anyone training. If they are resistance training during a growth spurt, it is recommended to modify the program; emphasize flexibility, correct muscle imbalances and most likely decrease volume and intensity during periods of rapid growth. Overuse injuries are among the most common and easiest to avoid.
Thank you to my Brother, Avery and Camerawoman, Cassandra.