The weight or endurance training a child participates in depends on his or her age and the involvement of a skilled professional. Learn how to gauge your child's needs.

My son is twelve and this year I have decided to allow him to start a workout program which includes strength training.  Its funny how many people will question if it’s healthy for a pre-teen to lift weights and if this will stunt his growth.  After receiving several such questions, I decided to research this topic more so that instead of replying, “Yes, he is in a safe environment and I am a trained professional”, I could answer with data concluded from actual studies.

In simplistic terminology, strength training is the practice of using free weights, weight machines, the body’s natural resistance and rubber resistance bands to build muscles. With resistance the muscles have to work extra hard to move. When the muscles work extra hard, they grow stronger and more efficient.  The age of the child should be taken into account when determining the type of workout he or she will be doing. For example, children as young as 7 or 8 can do resistance training using their body weight such as standing squats, sit ups and push ups which help them to increase their balance and self control as well as coordination.  They should not be on a Smith Machine or any type of weight lifting equipment.

In addition, training with weights can also help to strengthen the ligaments and tendons that support the muscles and bones and improve bone density. Studies have shown that this actually helps to slow osteoporosis as children age well into adulthood.  The benefits of weight training go beyond physical health improvements and actually help to raise a child’s self esteem as well as increase their awareness about health and wellness.

The goal of a strength training program for a child should not be confused with bodybuilding or power lifting, which are not recommended for kids and teens as they emphasize too much stress on their growing bodies causing injury due to the emphasis on heavy weight lifting.

A general rule of thumb is if your child is ready to participate in organized sports or activities, it is usually safe to start strength training again, with a trained professional who has worked with children of the appropriate age and after a doctor has cleared your child for the specific type of activity.  Children may also need extra supervision beyond just learning a routine from a trainer and then being set free in the gym so that they are aware of the potential and very real hazards of using the equipment in an unsafe manner.

Once you or the trainer feel your child is ready to engage in weight lifting, begin with very light weights.  For example although my son is twelve year of age and stands at 5’4” inches tall, he has started using three pound dumbbells to ensure we can work on form and large numbers of repetitions and not allow him to strain thereby possibly causing injury.  The most commonly seen injury in children are muscle strains and the most common area affected is the lower back. This occurs because the child has either not been properly instructed, is not using the proper technique or is using too much weight for resistance.

Of concern is whether or not strength training will affect the child’s growth plates and stunt his or her growth.  "Heavy lifting can put too much strain on young muscles, tendons and growth plates, especially when proper technique is sacrificed in favor of lifting larger amounts of weight," says Edward Laskowski, M.D., a physical medicine and rehabilitation specialist at Mayo Clinic, Rochester, Minnesota. As long as your child is using the proper techniques and lifting an appropriate amount of weight, strength training shouldn't have any adverse effect on your child's growth plates.

The National Strength and Conditioning Association has created the following guidelines for strength-training programs:
• An instructor-to-child ratio of at least 1 to 10 is recommended.
• The instructor should have experience with children and strength training.
• When teaching a new exercise, the trainer should have the child perform the exercise under his or her supervision in a hazard-free, well-lit, and adequately ventilated environment.
• Calisthenics and stretching exercises should be performed before and after strength training.
• Children should begin with one set of 10 to 15 repetitions of six to eight exercises that focus on the major muscle groups of the upper and lower body.
• Children should start with a relatively light weight and a high number of repetitions and increase the load and decrease the repetitions as strength improves. Progression can also be achieved by increasing the number of sets (up to three) or types of exercises.
• Two to three training sessions per week on nonconsecutive days is sufficient.
It's important to remember that strength training should be one part of a total fitness program. It can play a vital role in keeping your child healthy and fit, along with aerobic exercise such as biking and running, which keeps the heart and lungs in shape.

Strength training can be a fun way for your child to build health and wellness, healthy musculature, joints, and bones. With a properly designed and supervised program, your child can improve his or her endurance, total fitness level, and sports performance. In addition you are giving your child a good foundation towards keeping up the health and exercise habit into adulthood. Strength training can even help prevent injuries and speed up recovery.

By Christina Leon, Staff Writer