Children and Weight Training

Many parents are understandably skeptical about allowing their children to begin a weight training program. Information can often be misleading and confusing. Parents need accurate information in order to make the best decision for their child's health and safety.

The American College of Sports Medicine (ACSM) supports an active role for children in weight lifting if certain guidelines are followed. Most importantly, all children should be closely monitored at all times by a professional, either a certified strength and conditioning specialist (CSCS) or a US federation club coach.

Proper supervision is very important to prevent injuries while weightlifting. Weightlifting is a safe sport, and in general most injuries only happen if a child is not supervised. Un-supervised children and adolescents tend to lift too heavy, too soon in their training. If your child is injured while weight training, have them see their school.s athletic trainer, school nurse or pediatrician as soon as possible to receive proper care instructions.

Some misguiding information leads people to believe that weight training can stunt a child.s growth. Studies have found this information incorrect, and in fact have found that weight training can actually increase bone size and strength. Keep in mind that children who have not reached puberty may find they have increased strength, but no increase in size until they reach puberty.

Some guidelines set by the ACSM:

1. Keep activities closely monitored.
2. Remember that your child.s body is still maturing.
3. Make the primary focus on proper form and techniques, not on weight amount.
4. Monitor breathing technique (no breath holding).
5. Avoid power lifting and body building.
6. Perform multi-joint exercises.

1. Avoid "maxing out" on weight until they reach adolescence.
2. Keep repetitions to 8 or more.
3. Do 1 to 2 sets of 8 to 10 exercises.
4. Rest 1 to 2 minutes between exercises.
5. Limit strength training to 1 to 2 days per week and rest 2 days in between.
6. Increase reps before you increase weight.
7. Encourage participation in other forms of activities and exercise.

Additional information on kids and weight training can be found at:

• http://sportsmedicine.about.com/library/weekly/aa120800a.htm?terms=strength
  (What you need to know about sports medicine)
• http://www.physsportsmed.com/index.html
  (The physician and Sports medicine)