Buzz
While it's common to see children engage in team sports like soccer or baseball from a young age, and climbing on monkey bars is a classic childhood activity, lifting weights often feels unusual. But is there such a thing as being 'too young' to begin weight training?
Why is it crucial for children to engage in strength training?
Let's first examine if it's logical for kids to engage in strength training. Weightlifting is just one example of resistance exercises—other options include bodyweight movements like pushups, or using tools such as resistance bands, machines, and other devices. So, 'strength training' isn't limited to just lifting weights.
The American Academy of Pediatrics highlights in their position paper on strength training that building strength is vital for children's health and sports performance (if they play a sport). Strength training can also spark a love for physical activity, especially for children who aren't fond of running or other aerobic exercises, as noted by several studies they reference.
Instead of only focusing on the risks of strength training, the paper's authors emphasize the importance of considering the risks of not engaging in strength training. Developing strength helps both kids and adults reduce their risk of injury, making it an essential part of physical fitness that should not be overlooked.
Kids Can Handle Heavy Weights
Previously, experts have been cautious about recommending heavy weights for children, despite generally approving strength training. For example, testing a child's one-rep max was often considered inappropriate.
However, studies now show that one-rep max testing is safe for children when done correctly, with proper technique and supervision by a qualified professional, such as a coach. It's important to ensure children don't engage in reckless lifting with poor form in a home gym—just like adults should avoid doing so.
Can strength training hinder a child's growth?
No, strength training doesn't inhibit growth. However, the myth that it does has some roots. The growth of long bones, such as those in the arms and legs, happens near the bone's end in an area called the epiphyseal plate or growth plate. In rare cases, this plate can be damaged so severely that the bone's growth is halted.
While there are some cases of children injuring their growth plates, as stated in the paper cited by the AAP regarding one-rep maxes, these injuries were not caused by properly supervised and safe strength training. The authors note:
This topic requires more research because, in most sports and recreational activities, children often experience forces that are stronger, more frequent, and more intense than those in properly conducted maximal strength tests with expert supervision.
In other words, lifting a heavy weight isn't more damaging to a child's body than the physical activities they already engage in regularly.
At what age can children begin strength training?
There is no fixed age to start weight training. The AAP recommends customizing training according to a child’s maturity and experience. For instance, when a child is old enough to participate in sports, they can begin basic strength training. The AAP cites one-leg hops as an example of a strength-building exercise that is manageable and suitable for most 5-year-olds. However, a 14-year-old who hasn't been active would be starting with the basics.
Initially, bodyweight exercises, like the one-leg hops, will be introduced, with weighted exercises following as the child is ready. This progression ensures the child learns proper exercise technique, not because of a set age limit for specific exercises.
How can we ensure that kids practice strength training safely?
The AAP paper suggests that the key elements of a safe strength training program for children are quite similar to those for adults:
Resting for one or two days each week
Consuming enough calories and staying hydrated to support their physical activity
Receiving instruction and supervision from qualified individuals who can work with children athletically (in other words, skilled coaches and educators)
The AAP advises consulting with a child's doctor before beginning a weight training program, especially if the child has high blood pressure or an uncontrolled seizure disorder. Children with certain heart conditions or those who have received specific chemotherapy treatments may need to adjust their training routines.
The AAP also stresses that children should prioritize learning proper technique and start with lighter weights, for example, sets of 8 to 12 reps at 60% of their maximum capacity. Once they've mastered an exercise, heavier sets with fewer reps might be suitable. Training sessions should last between 20 to 30 minutes and be held two to three times a week.
If you're familiar with strength training, this should feel quite familiar. I've been training my 11-year-old in our home gym, and our program closely mirrors the guidelines provided by the AAP. (The 8-year-old and 5-year-old don’t train regularly, but I supervise and encourage them whenever they're interested.)
I've realized that keeping a child engaged and ensuring they enjoy the process is half the battle. If my kid dislikes an exercise or feels uncomfortable, we find an alternative that targets similar muscles. For instance, he prefers goblet squats over barbell back squats, but he really enjoys the regular barbell bench press. I make sure to spot him during every set, focusing on his technique to ensure he's lifting both safely and effectively. My goal is for him to get stronger, but more importantly, I want him to feel confident at the gym and understand that exercise is something fun and valuable—this is a lesson he'll carry with him for life.
