Most adult athletes understand the advantages strength training brings to their performance. But at what age should a youth athlete start lifting weights?🏋️♀️
New research indicates that strength training is okay for kids as young as 7-8 years old. It was previously discouraged due to concern over growing bones.🦴 So long as kids are supervised and do not attempt to lift too much weight strength training can be beneficial to young athletes.
Benefits of Strength Training
The Department of Health and Human Services recommends school-age children participate in strengthening exercises at least three days a week. There are several benefits to strength training as an athlete. These benefits can lead to better sports performance🏃♀️ for your child as well as an increase in their confidence and self-esteem.
With proper strength training an athlete can:
⭐Build muscle strength
⭐Improve bone density
⭐ Strengthen ligaments and tendons
⭐ Help prevent sports injuries
⭐ Improve endurance
⭐ Promote healthy blood pressure and cholesterol levels
⭐ Maintain a healthy weight
Strength Training is Not Lifting Weights 🏋️♂️
It is important for parents and young athletes to understand that strength training is not weightlifting. Weightlifting focuses on increased weights to build muscle mass or to “bulk” up.💪
Strength training uses lighter weights, your body weight, and even exercise bands.
Around the age of 14, it is safe for kids to start focusing on increased weight and weight lifting.
How to Develop a Safe Strength Training Program
Always consult a professional trainer before beginning to ensure proper form is used. This will help prevent injuries.🤕
The primary focus of the training program should be skill development and fun.😎 Strength training can be done up to 3 times a week with a rest day between each session.
The program needs to focus on all major muscle groups with a full range of motion.
Begin each session with a warm-up and end with a cool-down.🧘♀️
Strength training is an important part of helping young athletes develop motor skills and develop more coordination. This leads to stronger stability and helps prevent injuries as they grow through their athletic careers.
So, at what age should you start lifting weights? If you are around 8 years old, start with light weights as part of your strength and conditioning training. If you are 14 and older, you can look to add on to heavier weights.💪
Do you have a question that you want answered? Reply to this email with your question and you might see it answered in our next newsletter!
Article of the week: Should Child Athletes Lift Weights?
Still unsure about your child and weightlifting? Read this great, quick article from Children’s Hospital to get a medical take on the benefits of strength training.
