As youth sports become more competitive at younger and younger ages, many kids are turning to weight lifting for a physical advantage. But are they doing more harm than good?
Even young children can benefit from properly performed strength training, according to
Kevin Latz, MD, Orthopaedic Surgeon at Children's Mercy Hospitals and Clinics.
But Dr. Latz is quick to clarify that strength training and weight lifting are not necessarily the same thing.
Weight Lifting vs. Strength Training
Weight lifting is just that - lifting weights - where the focus is on lifting the maximum amount of weight possible, often leading to injuries in children. Therefore, bodybuilding or power lifting should be avoided until your child is at least in his late teens.
"Strength training involves much more than just free weights, it also incorporates bands, exercise balls and especially their own body weight, says Dr. Latz. "Shown good form and always with proper supervision, strength training can be safe for children as young as 8-years-old."
Research shows no negative effect on your child's growth plates (the layer of cartilage near the end of bone where most of the growth occurs) due to strength training. There is in fact however, improvements shown in movement, balance, flexibility and muscle strength.
Before Starting
Make certain your child wants to train for the right reasons. Having an overzealous coach wanting the child to attain unrealistic goals or the child envisioning himself looking and performing like a professional athlete is all but assuring failure or injury. Before doing anything else, establish that your child has reasonable goals and a proper setting in which to train with a skilled coach. Then simply be as supportive as possible.
Getting Started
If your child hasn't already received a sports physical, first check with his pediatrician for clearance.
Any strength training program needs to be designed by a qualified adult who understands and can teach proper technique while offering supervision.
As a parent, if you then want to participate along with your child, keep in mind that his needs are different than yours, and even those of older teenagers, so it's vitally important to follow the proper guidelines for strength training in kids.
As weight machines are designed for adult sized bodies, they're not good alternatives to free weights, but there are many options available.
Beginners should start with pull-ups, pushups and sit-ups that use the child's own body weight for resistance. The use of elastic bands and exercise balls will help to vary the workout while keeping it balanced for all major muscles.
Once free weights are incorporated, keep it light so your child is able to do 10 to 12 repetitions on six to eight exercises that focus on the major muscle groups for both upper and lower body.
Never overlook the importance of a warm-up before and cool-down period after each session, with one to two days of rest in-between.
"Strength training for your child should be a year-around activity, not necessarily focused on any organized sport," says Dr. Latz. "Doing so can promote fitness as a lifestyle, teaching discipline, increasing self-esteem and improving their mind along with their body."
|