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Strength training for kids. safety first.
The idea of children in weight rooms may seem odd at first. But recent research suggests that age-appropriate strength-training programs have a lot to offer children and adolescents in terms of health. Weight rooms and gyms used to be thought of as the domains of big, burly guys who moved confidently through their workouts, with glistening sweat and bulging muscles. As medical researchers began to discover the many health benefits of strength training, ordinary adults began to infiltrate this mysterious domain. The idea of children in weight rooms may seem odd at first. But recent research suggests that age-appropriate strength-training programs have a lot to offer children and adolescents in terms of health, fitness and fun. Safety first Strength-training exercise should be supervised. Injuries are most common in home gyms where children are playing around with equipment. Weight equipment can be heavy and dangerous. Serious injury can result when equipment is used in inappropriate ways, such as when people lift weights that are much too heavy, or drop equipment on themselves or others. Conditioning exercises should be incorporated into a lifestyle that includes plenty of physical activity. Strength training is not a substitute for games, sports or outdoor recreation. Children and adolescents need to walk, hike, swim and ride bicycles. They need good physical education programs in school. |
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Training sessions should be taught by a knowledgeable
adult instructor. The instructor should understand the special needs of
children and adolescents, and be able to communicate well to the age
group involved. A low student-to-instructor ratio is best, especially
for beginners. Programs should be noncompetitive and fun. Injuries can occur when students compete to see who can lift the most weight, and when they lift inappropriately heavy loads, straining joints and muscles. Programs are safer when students track their own progress rather than compare themselves to others. Programs must be fun, or children lose interest quickly or acquire a dislike for strength training, a dislike that may last for many years. Appropriateness Children and adolescents should train for the right reasons. Good reasons to participate in strength training are to increase strength, prevent injury, improve physical fitness and body composition, and improve sports performance. Some children and adolescents begin weight training hoping to achieve a superhero's physique. They are likely to become frustrated and disappointed, and in extreme cases, to develop an obsession with how they look, and even develop eating disorders. Programs should begin slowly and increase training demands gradually. This is true for any exercise program at any age. A strength-training program should be individually designed for each child. Early lessons should focus primarily on safety and technique, using a light and easily managed resistance. |
Strength-training equipment should be appropriate for the age group and should fit the child. Younger children may not fit into station machines built for adults. Exercise should not be attempted if this is the case, because the body may not be properly supported, and exercise will not be safe or effective. Programs for children often rely on free weights (dumbbells and barbells), rubber tubing and calisthenics such as abdominal curls.
As strength increases, resistance is usually increased to
encourage continued fitness benefits. Injury may result, however, if too
much increase is applied too soon. An increase of only 5 to 10 percent is
recommended; this small increase may notbe possible with many station
machines. A good program is driven by the user's fitness level and exercise
needs, not by the type of equipment available.
Children must be old enough to listen carefully and follow directions. The
exact age at which children can do this varies, so check with the instructor
to see whether the young child is really ready for the program.
Barbara A. Brehm, Ed.D., is professor of exercise and sport
studies at Smith College, Northampton, Mass.
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Strength training is all about increasing muscle strength. To do this a muscle must be "loaded" with some type of resistance. It matters little whether the resistance is applied to a muscle via machines, barbells, dumbbells, stretch cords, sandbags, bricks or even other human beings.