What age to start kids weight training

[erikwells]

I have three sons that all wrestle ages 7,9 and 11. My youngest two have really taken to wrestling and do very well. Typically they are quicker and stronger than the kids they wrestle which is an obvious big advantage. However my oldest does not have the same fast twitch and stength as his younger brothers. During a recent tournament my oldest struggled to get an escape and lacked the ability to get his belly and head off the mat. He doesn't have an ounce of fat on him and is a little on the small side for his age 73lbs. He has a great attitude for sports but wants to be a wrestling and football stud. We do bodyweight exercises (pushups, situps, updowns). I was once a pretty good linebacker, boxer and powerlifter a long time ago. I still work weights and cardio but I'm likely out of touch with the new info out there. Any thoughts on getting an 11 year old working with light weights and high reps?

[TR21HP]

Obviously all kids are different but give the fact your son is 11, on the slight side and a little small for his age I would definitely say no. Nutrition is more important than weight training at this age and I know how difficult it is to get kids to eat proper but I would start with that. Body weight exercises such as push ups, pull ups and core strength exercises without weight is a good place to start. Weight lifting at that age unless trained by a professional and using strict form can cause all sort of growth plate problems as well as connective tissue problems. By pro I don't mean one of the little fitness pixies at some of the more larger gyms around either. You might want to consult one of the performance or acceleration gyms around that deal with younger kids but my advice, and I am a certified trainer, is that your son, as described, is too young to start weights.

[fishersofmen]

I agree especially at that size. My 11 year old is 70 pounds and is rail thin but very athletic. My 12 year old is 100 pounds and not in the best shape. I may get him in the gym doing some light minor stuff soon.

[erikwells]

Thanks for the advice. It sounds like we will stick to bodyweight execises/core strength for awhile.

[delcecchi]

I looked up Mayo Clinic on weight (strength training) for children. Here is one article. Not quite as conservative as I was expecting.

Quote:

Strength training: OK for kids?

Strength training offers kids many benefits, but there are important caveats to keep in mind. Here's what you need to know about youth strength training. By Mayo Clinic Staff

Strength training for kids? You bet! Done properly, strength training offers many bonuses to young athletes. Strength training is even a good idea for kids who simply want to look and feel better. In fact, strength training can put your child on a lifetime path to better health and fitness.

For kids, light resistance and controlled movements are best — with a special emphasis on proper technique and safety. Your child can do many strength training exercises with his or her own body weight or inexpensive resistance tubing. Free weights and machine weights are other options.

Don't confuse strength training with weightlifting, bodybuilding or powerlifting. These activities are largely driven by competition, with participants vying to lift heavier weights or build bigger muscles than those of other athletes. This can put too much strain on young muscles, tendons and areas of cartilage that haven't yet turned to bone (growth plates) — especially when proper technique is sacrificed in favor of lifting larger amounts of weight.

Done properly, strength training can:

Increase your child's muscle strength and endurance

Help protect your child's muscles and joints from sports-related injuries

Improve your child's performance in nearly any sport, from dancing and figure skating to football and soccer

Keep in mind that strength training isn't only for athletes. Even if your child isn't interested in sports, strength training can:

Strengthen your child's bones

Help promote healthy blood pressure and cholesterol levels

Help your child maintain a healthy weight

Improve your child's confidence and self-esteem

During childhood, kids improve their body awareness, control and balance through active play. As early as age 7 or 8, however, strength training can become a valuable part of an overall fitness plan — as long as the child is mature enough to follow directions and practice proper technique and form.

If your child expresses an interest in strength training, remind him or her that strength training is meant to increase muscle strength and endurance. Bulking up is something else entirely — and most safely done after adolescence.

You might also check with your child's doctor for the OK to begin a strength training program, especially if your child has a known or suspected health problem — such as a heart condition, high blood pressure or a seizure disorder.

A child's strength training program isn't necessarily a scaled-down version of what an adult would do. Keep these general principles in mind:

Seek instruction. Start with a coach or personal trainer who has experience with youth strength training. The coach or trainer can create a safe, effective strength training program based on your child's age, size, skills and sports interests. Or enroll your child in a strength training class designed for kids.

Warm up and cool down. Encourage your child to begin each strength training session with five to 10 minutes of light aerobic activity, such as walking, jogging in place or jumping rope. This warms the muscles and prepares them for more vigorous activity. Gentle stretching after each session is a good idea, too.

Keep it light. Kids can safely lift adult-size weights, as long as the weight is light enough. In most cases, one set of 12 to 15 repetitions is all it takes. The resistance doesn't have to come from weights, either. Resistance tubing and body-weight exercises, such as push-ups, are other effective options.

Stress proper technique. Rather than focusing on the amount of weight your child lifts, stress proper form and technique during each exercise. Your child can gradually increase the resistance or number of repetitions as he or she gets older.

Supervise. Adult supervision is an important part of youth strength training. Don't let your child go it alone.

Rest between workouts. Make sure your child rests at least one full day between exercising each specific muscle group. Two or three strength training sessions a week are plenty.

Keep it fun. Help your child vary the routine to prevent boredom.

Results won't come overnight. Eventually, however, your child will notice a difference in muscle strength and endurance — which might fuel a fitness habit that lasts a lifetime.

References

Faigenbaum AD, et al. Pediatric resistance training: Benefits, concerns, and program design considerations. Current Sports Medicine Reports. 2010;9:161.

Faigenbaum AD, et al. Resistance training among young athletes: Safety, efficacy and injury prevention effects. British Journal of Sports Medicine. 2010;44:56.

Behringer M, et al. Effects of resistance training in children and adolescents: A meta-analysis. Pediatrics. 2010;126:e1199.

Miller MG, et al. Resistance training for adolescents. Pediatric Clinics of North America. 2010;57:671.

Faigenbaum AD, et al. Youth resistance training: Updated position statement paper from the National Strength and Conditioning Association. Journal of Strength and Conditioning Research. 2009;23:S60.

Council on Sports Medicine and Fitness. Strength training by children and adolescents. Pediatrics. 2008;121:835.

Carpinelli RN, et al. A critical analysis of the ACSM position stand on resistance training: Insufficient evidence to support recommended training protocols. Journal of Exercise Physiology-online. 2004;7:1. http://www.asep.org/files/OttoV4.pdf. Accessed Oct. 7, 2011.

Laskowski ER (expert opinion). Mayo Clinic, Rochester, Minn. Oct. 8, 2011.

Hope this is of interest.

[erikwells]

Del, good stuff thanks for sharing. I did some more research as well and found several articles supporting strength training for kids. Seems the common theme is lighter weight, higher repition, proper technique, supervision and moderation. Pretty much what I'm doing a 42 year old. I am going to create two different workouts for them always beginning with a good stretch routine. One workout will be explosion execises (box jumps, long jumps, one footed hops, pushup situps and balance. One day will will hit the weight room for a circuit of 3 sets by 15 reps concentrating on the major muscle groups perhaps dumbell squats, benchpress, lat pull downs and a dumbell military press. Keep workouts to 20-30 minutes to keep their attention. Thats my plan always open to suggestions if anyone wants to share their thoughts. You don't have to agree with me to voice your opinion I'm always interested to learn more. Thansk.

[delcecchi]

You are welcome. I was curious and found that. I too had previously seen the advice about no weights for kids.

The Mayo site has a lot of good information on many things, in a readable form. Of course being in Rochester I am somewhat biased.

[chasineyes]

I assume your not going to a club/gym? Since most of them have some pretty stringent rules on kids and weights...

[chasineyes]

Honestly I don't know what the difference is lifting weights and/or shuttling you kid to 9 PM hockey practices 4 or 5 times a night and then 7 AM on the weekends...

[erikwells]

Del I will be in Rochester March 7-9 for the MNUSA State Championships. My two youngest have qualified and we are still working on getting my oldest in. Chasineyes most if not all health clubs have a policy regarding how old you need to be to be in the weightroom. I spoke with the folks that run the place where we are going to join and they are fine with me having the kids workout with the weights as long as they are with me. The weightroom is a good place for kids to get hurt no doubt. My boys listen pretty well and will be at arms length anytime we are in the weightroom. It's a big boy activity so they need to act like big boys or I'll pack our bag and we will go home. I'll update how it's going after we have a few weeks under our belts.

[delcecchi]

Good Luck to your boys.

[KING]

proper introduction to core strength exercise at this age (11-13) is perfect.

take a 75 pound kid have them jump off a three foot box and he is exerting more force through his body than any weight he / she will be able to lift. proper technique training with proper weights is the key.

if you look up acceleration training it is a great place to start. it is about developing acceleration and explosiveness and far from the old bulk up bodybuilding scenarios.

an often overlooked benefit is if properly done these types of exercise / training can significantly reduce injuries. and is great confidence builders for youth...also less electronic stimulation time