WEIGHTS GUIDELINES FOR CHILDREN

IN general, if your child wants to work with weights maybe stick to these guidelines:

7-8 Athletes as young as seven or eight years old can participate in strength training activities if they want. Exercises should be fun and include activities for the total body, using only body weight as resistance. Some examples are star jumps, pull-ups, push-ups, sit-ups, squats and lunges. The person leading the activity should encourage simple games that involve running, with starts, stops, relays, jumping, skipping and throwing.

9-10 By age nine or 10, if they have been doing the activities I just mentioned, children may be physically ready to begin training with light external resistance. Exercises need to be simple and monitored. The use of resistance bands or very light weights can be introduced. Many coaches and doctors suggest young children should not begin any type of weight training before puberty. This is very individualistic with emphasis placed on basic strength. Children should not put too much strain on their young muscles, tendons and growth plates if they have not participated in activities beforehand.

13 By 13, generally, if your child has been active, their nervous system and muscles should be developed enough to be introduced into the weight room.

14-15 At the age of 14 or 15, if athletes have had a history of activity in the strength area, sport-specific exercises can be introduced and the volume of training can be increased.

16 By age 16, most athletes are ready for entry-level adult programs but only if they have gained a basic level of training experience. Start with higher volume and lower intensity work then gradually build to lower volume and higher intensity work. No matter what age your child starts weight lifting, his or her first year should be spent learning correct exercise technique and developing a general fitness base.