I am often asked by parents if it is safe for their children to strength train. The answer is yes, but with some common sense and supervision. A child usually can safely begin a strength training program around age 7 or 8. Children younger than this should receive their exercise through active play. Active play will help them gain better control and balance, as well as body awareness.
Children who are 7 or 8 and older can begin a well supervised strength training program. Beginning at this early age will help them build a healthy lifestyle, and assist them in other pursuits such as sports or general physical activity. The key is strength training, not bodybuilding or power lifting. Bulking up and lifting weights for competition should start later in life.
I recommend that children as well as deconditioned people of all ages, begin with body weight exercises such as push ups, chin ups, squats and all of the other exercises commonly referred to as calisthenics. Once proper form and technique is mastered, then light free weights or resistance bands, tubes or medicine balls can be used. Young children should do light weights and high repetitions to lessen the stress on the joints. At a young age the growth plates have not yet formed into bone, and should not be placed under too much stress.
The key is for children to be well supervised in a planned out program by either a personal trainer or a certified strength and conditioning coach who has experience working with children. The workout needs to be tailored to the youths goals, current state of condition, and lack of experience. Proper form, technique and control are paramount.
Stephen Stern, BS, CPT
Common Sense Fitness
605 Washington Avenue
North Haven, Ct. 06473
203-530-1811
www.comsenfit.com
stepstern@comcast.net
