Is It Time for my Kid to Start Lifting Weights? Part 1

A recent article in the Chicago Area Daily Herald on August 2, 2010 prompted me to write this post.

Let's say your child is 8-10 years old and you are considering that he or she start lifting weights. It may be for health, fitness or athletic reasons. Whatever your reasoning, both the National Strength and Conditioning Association (NSCA) and the American Academy of Pediatrics (AAP) support youth resistance training and offer position papers through their websites.

Consider the positive aspects of resistance training for kids. A properly designed strength training program can improve physical strength beyond normal age related development. Faigenbaum et al reported in Pediatric Exercise Science that as high as 74% of children involved in an 8-week training program showed "dramatic" strength improvements. It has also been reported that children will lose those gains if program is not continuous. William Kramer a leading authority in the world of strength training research published in Lifestyle Medicine that children need a variety of modalities such as weight machines, isometric exercises, modified pull-ups, manual resistance and calisthenics in order to eliminate boredom.

If you are concerned about your child's sport experience your instincts are right on. Since the 1970's youth sport has exploded. Unfortunately, today children are ill-prepared to compete so often. Practice has decreased and games have increased. Add in the multi-sport athlete who may be playing more than one sport during the same season; Result, an increase in emergency room visits involving children who play youth sport. Don't get me wrong a well planned, organized and properly coached sport is great for kids. The issue is 'are' they prepared physically to play. Playing your way into shape is just dangerous and professional, Olympic, college and most high school athletes don't train that way anymore. Most if not all will train all year to prepare for their up-coming season.

A strength program as part of a child's overall physical training is a valuable tool for development. Time spent in the weight room can help develop a work ethic and teach an athlete the relationship between hard work and positive results. Observations in the weight room can also be a predictor of an athlete's level of concentration, how the youth handles fatigue, and competitive spirit. The obvious marker of a strength program is that a stronger athlete can do more with less energy than a weaker one.

Don't forget about the fun sport should provide a child. A well designed strength program for an 8-10 year-old should not look like a college level program. It should incorporate fun into it or boredom will occur. Sport for some adults is serious business, but your child is a child not a miniature adult. If you, as a parent, expect or demand that your 8-year-old do specific lifts or exercises you're asking for trouble. Too much too soon is why kids end up in the emergency room. Youth programs will increase strength but the difference between a 12-year-old and a 14-year old is significant.