BodyWorks
Muscles for minors: How strength training gives kids a lift

By Michael W. Rosen, M.D.
(Click for author bios in About us)

Years ago, people commonly rejected the idea that working out with weights was good for children. Now, experts know otherwise. Strength or resistance training — when done properly — may offer kids a bounty of benefits.

Worth the weight
Strength training for kids isn't about bulging biceps and six-pack abs. Muscles like that come from bodybuilding and powerlifting — neither of which is recommended for children or teens. What's more, developing large muscle mass usually isn't possible until after puberty.

Instead, strength training in children produces more subtle results — stronger muscles, not bulk. And, the benefits go beyond mere strength. For children, resistance training can mean:

• Improved fitness and endurance
• Increased flexibility
• Decreased risk of injury to muscles, tendons and ligaments
• Stronger bones
• Improved sports performance
• Leaner body mass
• More efficient calorie burning
• Greater self-esteem

To gain these benefits, children can use free weights and exercise machines — but, only when supervised. Resistance bands and a person's own body weight — think push-ups and sit-ups — can be strength builders, too.

Safety first
Of course, your child's safety should be your No. 1 priority. From a young age, children should be taught that free weights and machines can be dangerous. They should understand that playing with weight equipment is not allowed.

According to the American Academy of Pediatrics, it's safe for most children to begin a supervised strength-training program when they're about age 8. They need to be mature enough to follow instructions. And, they need to be able to stay focused on what they're doing.

You might start by talking with your child's doctor. He or she can help determine if strength training is OK for your son or daughter.

But, keep in mind that a child's routine shouldn't just be a mini-version of an adult's. That can result in injury. So, even if you regularly use weights, resist inviting your child to work out with you.

It's best to have a qualified trainer oversee your child's plan. Look for someone who has experience working with children. Some schools and health clubs offer sessions for children. A safe and effective program — and trainer — should do the following:

• Provide supervision.
• Make sure children aren't overdoing it. Lighter weights with more repetitions are best for kids.
• Teach proper technique. This may be done without weights at first.
• Include a warm-up period before each training session and a cool-down period after.
• Limit strength-training sessions to two or three days per week. There should be at least one day in between.

All-around fitness
Kids should get other forms of exercise, too — for a total of at least 1 hour of physical activity each day. Activities such as jumping rope, running and playing sports can help strengthen bones and keep the heart and lungs in shape. A well-rounded exercise program is the most beneficial for kids — adults, too.