YMCA of the USA recommends appropriate strength training for youngsters as young as 7 years old, a position endorsed by both the American Academy of Pediatrics and the National Strength and Conditioning Association. He offers parents of young athletes these tips to help them ensure that their daughter or son receives the maximum benefits from safe supervised strength training: Make certain that your child is properly supervised when using free weights and weight machines. Teenagers often think they know best, but this attitude in a weight room can cause serious harm. Help your youngster take full advantage of his or her commitment to getting fit by preparing and serving healthy meals. Use the USDA Food Guide Pyramid to help prepare meals that feature the recommended servings of the different food groups.  To help ensure this is a successful transition, introduce new foods or substitute healthier alternatives like non-fat milk and frozen yogurt treats slowly. Consult with a certified health and fitness instructor regarding your child's strength training routine and amount of weights he or she will be using. You know your child's body and abilities best. A youngster may not share the fact that he or she has weak ankles or knees with a fitness expert they may be trying to impress.

"YMCA strength training and youth fitness instructors work with your child to create a safe routine that helps them achieve their goals in a highly-supervised setting," said Spezzano. Preadolescents and adolescents should avoid competitive power lifting, weight lifting, body building, and heavy lifts until they reach physical and skeletal maturity.