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Is Weight Training Safe for Children

Is Weightlifting Safe for Children???

It has been a commonly held belief that weight training is unsafe for children leading to stunted growth and broken growth plates.  However, the research does not support this belief and in fact demonstrates that it is a myth.  According to the National Strength and Conditioning Association current observations indicate no evidence of decrease in stature in preadolescents or fractures in epiphyseal plates or “growth plates” in children who participate in supervised resistance training programs.  

Children should participate in active play for at least 30 minutes each day enjoying playgrounds, tag, red rover, and other childhood games.  Children’s play typically involves constant movement with sporadic spurts of intense activity.  Sports, games and weight training that mimics children’s play patterns is key to keeping the interest of children and making it enjoyable for children.  Children should be introduced to a variety of motor patterns to develop a broad sense of body awareness and motor development.  Body weight exercises consisting of push ups, pull ups, crunches, jumps, sprints, and agility exercises are excellent and can be combined in fun patterns for children.  The combination of sports such as soccer, basketball, swimming, and gymnastics are great sports to introduce to children to develop a wide range of motor activity.  As children begin to grow and develop physically nurture what is natural to the child in terms of what they enjoy.

In a country with the highest rate amongst children of the following: obesity, type two diabetes, cardiovascular risk factors, use of electronic media, and access to fast food physical activity is a habit children must develop.  The NSCA reports the following benefits for children involved in weight training balanced muscular development, coordination improvements, improvements in body composition, increase bone density, improved cardio respiratory fitness, lower blood lipids, improved sprint speed and higher vertical jump.

Supervised personal training that models and supports participation in developmentally appropriate fitness activities that are safe and fun can have a powerful influence on a child’s health and activity habits.  Children will enjoy other forms of exercise and sport with greater confidence as they make gains in strength, speed, jumping ability, and coordination.  As a parent chooses a weight training program the following guidelines should be considered.     

Qualified adult supervision and instruction
Training environment should be safe and free from hazards
Proper warm up followed
Sets between 1 and 3 and reps between 6 and 15
Supervisor should underestimate the child’s abilities
Gradual increases in volume/intensity
Two/Three rest days between sessions
Program should contain a great deal of variety
Supervisor should listen to parent/child concerns
Speak to children in language children understand
Realize children are active in differently than adults
Program should not focus on comparison/competition
Focus on safety, fun, skill improvement, and personal successes
Patience because new skills take time
Variety instead of regimentation

Although boys and girls should be aware of the potential benefits of regular physical activity children will be turned on by enthusiastic leadership, creative programming, and age specific teaching strategies.  We all have bodies, and the body is designed to move.  All children should be given a safe environment to learn how they enjoy movement.  Such efforts are worthwhile and long lasting!