Strength training: OK for kids?
Strength training: OK for kids?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. Strength training, not weightliftingFor 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. For kids, what are the benefits of strength training?Done properly, strength training can:
And strength training isn't only for athletes. Even if your child isn't interested in sports, strength training can:
When can a child begin strength training?During childhood, kids improve their body awareness, control and balance through active play. As early as age 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 puberty. 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. What's the best way to start a strength training program for kids?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:
Results won't come overnight. But eventually, your child will notice a difference in muscle strength and endurance — which may fuel a fitness habit that lasts a lifetime. RelatedLast Updated: 2010-01-09 © 1998-2013 Mayo Foundation for Medical Education and Research (MFMER). All rights reserved. A single copy of these materials may be reprinted for noncommercial personal use only. "Mayo," "Mayo Clinic," "MayoClinic.com," "Mayo Clinic Health Information," "Reliable information for a healthier life" and the triple-shield Mayo logo are trademarks of Mayo Foundation for Medical Education and Research.
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