Can weightlifting harm children? If not, is there any benefit for kids in strength training? These questions have been debated for years because of concerns that certain physical activities can interfere with a child’s epiphyseal plates – more commonly called “growth plates.” It was believed weightlifting could cause these plates to close prematurely, stunting growth.
The most recent studies, however, do not confirm this, and the American Society of Pediatrics (see “Risks of Strength Training“) suggests that all injuries children have experienced from strength training are likely preventable by use of proper techniques. They have found no link between growth plate injuries and weightlifting in children. More and more personal trainers and doctors are recommending strength training for children. Of course, it’s essential that children be taught to do it correctly, and are carefully supervised during exercise, to avoid injury. (This is true for adults as well.)
There are several benefits of weightlifting for children.
- Kids need exercise. This is the simplest benefit. Growing bodies need exercise, and not all kids get as much as they should. Weightlifting is easy to do at home, even in a cramped apartment.
- Weightlifting helps prevent obesity. The more muscle your body has, the more calories it will burn. Strength training helps kids build lean muscle mass.
- It’s a discipline. Kids benefit from learning new skills and discipline. This gives them goals to achieve, so they learn that pride comes from accomplishment.
- It can build self-esteem. Weightlifting teaches a child to be aware of her body and how it works and what it needs. The knowledge that you are strong and doing right by yourself boosts self-esteem at any age. It’s wonderful to start learning this young.
- It improves coordination and helps with sports. If a child is playing any other sports, strength training can only help.
You should get professional advice from a pediatrician or trainer who works with children before starting a child on a weightlifting routine. A weightlifting class for children is a great idea, since this allows a trainer to give your child specific advice and supervise to make sure she is lifting weights properly. Generally, the difference between how adults should approach weightlifting and how children should is that children should lift only as much weight as they can comfortably for twelve to fifteen repetitions (whereas adults should feel muscle fatigue after about twelve reps). This amount of lifting will give kids significant improvements in strength without risking injury. But again, it’s advisable to ask a trainer or pediatrician to help you devise a plan appropriate for your child.
Filed in Kids' Fitness, Strength Training
Updated: October 30, 2009
Copyright: October 30, 2009
