As you recall from my post, No Kids Allowed, I'm a HUGE proponent of kids lifting weights. But I'm also a proponent of them doing so in a safe, structured, and supervised manner. The guy pictured below would not be a good choice to help your kids learn how to lift.
In case you don't recognize him, that's serial killer John Wayne Gacy. I never have liked clowns. Anyhow, as some of you may know, I started lifting weights when I was 10 years old because I was a scrawn. Here's a picture of me today:
Ok, still scrawny, but strong scrawny.So,what am I getting at, if anything? Well, my certifying organization, the prestigious American College of Sports Medicine(ACSM) just endorsed a new position stand on Youth Strength. I'm going to share some of the information parents,coaches, and fitness professionals should know about strength training for kids. The first thing every parent wants to know is: how soon can I get my kid started so he/she can eventually get a pro sports contract so that I can retire?
That's probably a bit too young. The position stand doesn't specify a minimum age but states, in general , that 7 or 8 might be a fine place to start. Looks like I started late! The next question parents have is what are the benefits of resistance training beyond building muscle?
Benefits include: "...improved bone mineral density, body composition, joint flexibility, motor skills performance, and coordination..." among other benefits. And strength training performed appropriately will not result in stunted growth
or cause growth plate damage. In fact, sitting on the sofa playing video games is much more dangerous!
The position stand cites some general recommendations for youth strength training. First, make sure your child's program is designed and supervised by a qualified and certified fitness professional. The ACSM and the National Strength and Conditioning Association (NSCA) are two of the top credentials you should look for.
Of course, the program should be custom designedto meet your child's unique needs, skills, and abilities. And safety must be a priority.
Every strength session should begin with a 5-10 minute dynamic warm-up. See my post, Worry the Bottle, Mama It's Grapefruit Wine and And It Shows Them Pearly Whitecover these warm-ups.
The program itself should consist of between 8 and 12 exercise for upper and lower body and an emphasis on core.Core muscles tend to be very weak in kids. The protocol should consist of between 8-15 repetitions for 1-2 sets for each exercise. Loading should not exceed about 60% of 1RM. ( 1RM is the maximum amount of weight that can be lifted only one time in a safe and controlled manner.) Sessions should be held 2-3 times per week on non-consecutive days.
Emphasis should be placed on correct form and execution and learning good motor patterns, not on the amount of weight lifted.
The program should also include exercises to develop balance and coordination. More advanced children can begin to develop power. But heavy powerlifting or bodybuilding is not advised.
A cool-downwith static stretching is always recommended. And, finally, the program should be periodized based upon training goals.
Finally, overweight and obese children can benefit from strength training. A 2007 study by the President's Council on Physical Fitness and Sports Research Digest found that strength training is superiorto traditional exercise activities for this population.
So contact a professional fitness trainer today to help your child get strong and healthy.. and help make sure the Child Catcher can't get them!
"There are children here somewhere. I can smell them."Chitty Chitty Bang Bang
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