Strength Training for Kids - New Guidelines

Monday April 7, 2008

The American Academy of Pediatrics has issued new guidelines about strength training for children and teens.

The new guidelines recommends that before children begin a formal strength-training program they should have a medical exam. They also advise children to avoid power lifting until their bones and muscles mature and to learn and use proper lifting technique. Strength training sessions should include both a warm-up and cool-down period and be combined with cardiovascular exercise to get the greatest health benefits.

More Strength Training Guidelines for Kids

Don't start lifting before age 7 or 8 years old.
Have a medical checkup before starting strength training.
Follow proper techniques, with instruction and supervision by a qualified instructor.
Warm up for 10-15 minutes.
Lift weights for at 20-30 minutes, then cool down for 10-15 minutes.
Focus on all major muscle groups, including the core muscles.
Start with light weights and focus on technique, and control of the weights.
Adult-size machines should be avoided; free weights are a better option for kids.
Alternate weight lifting to every other day, two to three times per week is plenty for kids
Too much lifting can lead to overuse injuries.
When the child or teen can do 8-15 repetitions easily, add anotehr 10 percent weight.

Also See
More Kids Developing Chronic Sports Injuries
Once a rarity, more kids are showing up in doctor's offices with chronic injuries, such as tendonitis. Experts attribute this increase to the fact that more young athletes are specializing in one sport at an early age and training year-round. All these injuries can be linked to overuse – doing too much, too often. One way to help reduce such injuries is to follow The American College of Sports Medicine's Injury Prevention Guidelines for Young Athletes

Parents who are concerned about their child's sports safety might be interested in these ten Books Recommended for Parents of Athletes:

Read more about Children and Sports Medicine.

_Source

American Academy of Pediatrics Council on Sports Medicine and Fitness, Pediatrics, April 2008; vol 121: pp 835-840.