Weight Lifting For Children

     Children and adolescents are constantly exposed to seeing the “ripped” bodies of their teen and young-adult idols. The push to “pump-up” comes from movies, magazines and even weight-loss “reality” programs. It is reasonable for parents to be concerned about the safety of this behavior.

     At first, it was thought that weight training (“strength training or “resistance training”) was dangerous for younger children because it would damage muscles and bones. Studies in the last 5 years have shown that proper weight–lifting programs do not cause injury and can improve muscle and bone growth and strength. The American Academy of Pediatrics and The National Strength and Conditioning Association both agree that strength training can be a part of a child’s overall sports training program beginning at 7 to 8 years of age. Proper strength training has been found to improve sports performance and even prevent injuries.

     The weight training should be part of a balanced training program geared toward the sport in which the child participates. Many experts recommend that younger children should not specialize in one specific sport but should change sports with seasons, but, with the pressure to succeed that exists today, children are often involved in only one sport from an early age. If weight training is involved, there needs to be proper supervision of the weight training. If not done correctly, the injuries previously mentioned can occur. They can include muscle strains, sprains and even tears of muscles, tendons and ligaments. There can also be fractures, joint dislocation and, with intense weight lifting, spinal injury. Supervision by an adult who is knowledgeable in proper technique of weight lifting is important. The program should include proper warm-up and cool-down exercises, using the proper amount of weight for the child’s age and level of development. Increases in weight load and repetitions should be gradual.  

     When teenage boys work out together without supervision, the testosterone can take over and the resulting competition can easily lead to injury.  Trying to advance too rapidly, lift too much or just “outdo” each other leads to trouble. It is recommended that serious, competitive weight lifting not begin until after puberty and then only with close adult supervision, a safe environment, reasonable goals and gradual advancement.