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CHILDREN'S FITNESS - ARTICLE 1

Should children under the age of thirteen train with weights? It really depends on who you listen to, as the fitness community seem to be divided on this issue. Many say that pre-pubescent children should not engage in weight-training as it may cause pre-mature bone fusion (epiphyseal fusion), and, as a result, irreversibly stunt growth.

It is also thought that, hormonally, and structurally, children's physiologies are not suited the stresses of a weight program. Much of the above might be true, if children are subjected to the same high-intensity programs adults tend to engage in. However, the real issue is how one defines a weight program for the purposes of a child.

Of course, maximal weights carried to failure, and the addition of supersets and other high intensity strategies, would probably spell disaster for any child undergoing a weight-training regime.

"Heavy lifting can put too much strain on young muscles, tendons and growth plates, especially when proper technique is sacrificed in favor of lifting larger amounts of weight,"
...says Edward Laskowski, M.D., a physical medicine and rehabilitation specialist at Mayo Clinic, Rochester, Minnesota.

It would be much more sensible to, instead, focus on formulating a specific strength training program for the child, rather than focusing on anything even remotely connected to weight-lifting, bodybuilding or power-lifting. These specialized training systems can be used under correct observation once a child has reached puberty, and has developed a reasonable strength base - indeed, the focus should be on lighter weights and controlled movements, with a special emphasis on proper technique and safety.

Is Weight-Training Safe For Children?

According to both the American College of Sports Medicine (ACSM) and the National Strength and Conditioning Association (NSCA), prepubescent children can safely engage in resistance training, with certain limitations. These bodies have issued guidelines on childhood strength training.

Below Is A Summary Of The Salient Points:

Children should be sufficiently mature that they can respond to coaching advice, and will behave appropriately (follow instructions and respect their fellow trainers).
Weight-training should form only part of a child's exercise regime (sports, play and other movement related activities are also important).
Children should avoid maximal or near-maximal lifts. ACSM specifically states that children should work with a resistance that will allow them to perform no fewer than eight repetitions (in other words, with children, emphasize lighter weights and higher reps).
Children should be supervised at all times during their weight-training sessions.
Special care must be taken to avoid overuse injuries, which growing children may be more predisposed to (keep the exercise routine varied to prevent continued stress on any particular part of the body).

How Young Is Too Young?

It is often thought that children who have reached the age of 13 will benefit most from weight-training, as it is at this age their nervous system and muscular development are at an appropriate stage for the rigorous training.

Pre-pubescent children will also experience some strength gains from weight-training, but these gains primarily stem from neurogenic adaptation (the recruitment of muscle fibres) rather than lean muscle mass, and it is therefore best to wait until they are able to gain sufficient muscle size, before maximizing training intensity.

Indeed, pre-pubescent children lack the androgens (natural steroid-hormones like testosterone and androsterone) which assist muscular growth - these hormones are often cited as the key to weight-training success. However, there is no reason for children to wait until their bodies begin to manufacture androgens.

In fact, It has been found that children under the age of 13 are able to train with weights, and realize the concomitant benefits, as long as they train safely.

Furthermore, pre-pubescent children will set the stage for a smoother transition into more intensive training in their post-pubescent years if they adopt correct training habits early.

A retrospective review of injuries associated with weight training in pre-pubescent children found that weight training is, in fact, safer than many other sports and activities (Hamill, 1994). Other researchers also support pre-pubescent weight-training.

They say the highly technical maneuvers and lifting techniques associated with its practice make it almost impossible to use too much weight too soon, as long as an emphasis is placed on the vital importance of qualified supervision, to limit risk of injury (Faigenbaum & Polakowski, 1999).

Benefits Of Weight-Training For Children

Strength-training, safely conducted, can offer many benefits to the younger trainer. It must be remembered that these sessions should be properly supervised, and the training context is non-competitive.

If These, & The Aforementioned ACSM & NSCA, Guidelines Are In Place, The Following Benefits Can Be Realized:

Increased muscle strength and endurance.
Sports performance improvement.
Better cardio respiratory function.
Helps to protect the child's muscles and joints from injury associated with other activities.
Stronger bones.

CHILDREN'S FITNESS - ARTICLE 2

Strength training: OK for kids when done correctly
From MayoClinic.com
Special to CNN.com

The young athlete in your family is disciplined and devoted, squeezing in practice whenever he or she can. Now your child wants to start strength training. You've heard coaches and other parents talk about strength training, but you wonder — is strength training really good for a child?

The answer is yes. Strength training exercises that are supervised, safe and age-appropriate offer many bonuses to young athletes.

The American Academy of Pediatrics, the American College of Sports Medicine, and the National Strength and Conditioning Association all support strength training for kids — if it's done properly. Today's children are increasingly overweight and out of shape. Strength training can help put them on the lifetime path to better health and fitness.

Strength training, not weightlifting

Strength training for kids — not to be confused with weightlifting, bodybuilding or powerlifting — is a carefully designed program of exercises to increase muscle strength and endurance. Weightlifting, bodybuilding and powerlifting are largely driven by competition, with participants vying to lift heavier weights or build bigger muscles than other athletes. This can put too much strain on young muscles, tendons and growth plates, especially when proper technique is sacrificed in favor of lifting larger amounts of weight.

Strength training for kids, however, isn't about lifting the heaviest weight possible. Instead, the focus is on lighter weights and controlled movements, with a special emphasis on proper technique and safety.

Your child can build muscle strength using:

Free weights
Weight machines
Resistance bands
His or her own body weight

Benefits for young athletes

Strength training for kids has gotten a bad reputation over the years. Lifting weights, for example, was once thought to damage young growth plates — areas of cartilage that have not yet turned to bone. Experts now realize that with good technique and the right amount of resistance, young athletes can avoid growth plate injuries. Strengthening exercises, with proper training and supervision, provide many benefits to a young athlete.

Supervised strength training that emphasizes proper technique:

Increases your child's muscle strength and endurance
Protects your child's muscles and joints from injury
Helps improve performance in a particular sport

Your child may gain other health benefits from strength training, too. These include:

Better heart and lung function
A healthy body composition
Stronger bones
Lower blood cholesterol levels
A good fitness habit that lasts a lifetime

Some studies suggest that improved self-esteem and a decreased chance of depression also are upshots of strength training. Your child may get a feel-good boost after improving his or her performance.

Who benefits most?

Strength training benefits older preteens more than younger kids. At the age of 5 to 6, kids should be focusing on body awareness and body control, balance, running, jumping and throwing.

Strength training also helps those kids who have a focused interest in a particular sport. For example, a figure skater or dancer who has a goal of jumping higher can improve with strength training. Football players, soccer players — just about all young athletes — can enhance their performance with a strength training program.

Because technique and proper form are so important, don't let your child begin strength training until he or she is mature enough to accept directions. A good rule of thumb is if your child is old enough to participate in organized sports, such as hockey, soccer or gymnastics, he or she is ready for some form of strength training.

Guidelines for youth strength training

The right strength training program for your child isn't just a scaled-down version of what an adult would do. Many adult programs focus on fewer repetitions and heavier weights. A youth strength training program needs to focus on:

Correct technique
Smooth, controlled motions
Less resistance and many repetitions

Your child's coach can tailor a strength training program for your child according to your child's age, size, skills and sports interests. The general principles of youth strength training are:

Provide instruction. Show your child how to perform strength training exercises using controlled breathing and proper form. You might ask a trained professional to demonstrate. If you enroll your child in a class, make sure there's at least one instructor for every 10 students to ensure that your child receives proper instruction.
Supervise. Adult supervision is important to reinforce safety and good technique. For instance, if your child lifts weights to strength train, a spotter — someone who stands ready to grab the weights — can step in if the weight becomes too heavy. As a parent, you can get involved in strength training, too. You can supervise your child and serve as a positive reinforcement for healthy lifestyle habits.
Warm up; cool down. Have your child begin each workout with 5 to 10 minutes of a warm-up activity, such as walking, jogging in place or jumping rope. This makes muscles warm and ready for action, all the while minimizing the risk of injury. End each workout with a cool down, including some light stretching.
Think light weights, controlled repetitions. One set of 12 to 20 repetitions at a lighter weight is all it takes. Kids don't need weights specially sized for them. They can safely lift adult-size weights as long as the weight isn't too heavy. The resistance doesn't have to come from weights, either. Resistance tubing can be just as effective — especially for younger kids.
Rest between workouts. Establish a rest period of at least a day between strength training workouts. Two or three sessions per week are plenty.
Track progress. Teach your child how to fill out a chart of which exercises, how many repetitions, and what weights or resistance he or she uses during a workout. It will be helpful in monitoring progress.
Add weight gradually. Only when your child masters proper form should you add weight. If your child can't do 10 repetitions at a certain weight, it's too heavy.
Keep it fun. Vary the routine often. Kids are more likely to stick with strength training if they don't get bored by it.

Results won't come overnight. But over time, you and your child will notice a difference in your child's muscle strength and endurance.

A healthy habit for a lifetime

If your child shows an interest in strength training, know that it can be a safe and effective activity. Along with aerobic exercise, stretching, and balance and stability, strength training is one part of a well-rounded fitness program.

Encourage physical activity in your child — it's a key step to becoming a healthy adult.

CHILDREN'S FITNESS - ARTICLE 3

Strength Training And Your Children

Strength training can be a fun way for your child to build healthy muscles, joints, and bones. With a properly designed and supervised program, your child can improve his or her endurance, total fitness level, and sports performance. Strength training can even help prevent injuries and speed up recovery.

What Is Strength Training?

Strength training is the practice of using free weights, weight machines, and rubber resistance bands to build muscles. With resistance the muscles have to work extra hard to move. When the muscles work extra hard, they grow stronger and more efficient.

Strength training can also help fortify the ligaments and tendons that support the muscles and bones and improve bone density, which is the amount of calcium and minerals in the bone. And the benefits may go beyond physical health. Young athletes may feel better about themselves as they get stronger.

The goal of strength training is not to bulk up. It should not be confused with weight lifting, bodybuilding, and powerlifting, which are not recommended for kids and teens. In these sports, people train with very heavy weights and participate in modeling and lifting competitions. Kids and teens who do those sports can risk injuring their growing bones, muscles, and joints.

Age Guidelines on Strength Training

Generally, if your child is ready to participate in organized sports or activities such as baseball, soccer, or gymnastics, it is usually safe to start strength training.

A child's strength-training program shouldn't just be a scaled-down version of an adult's weight training regimen. A trainer who has experience in working with kids should design a program for your child and show your child the proper techniques, safety precautions, and how to properly use the equipment.

Kids as young 6 years old can usually do strength-training activities (such as push-ups and sit-ups) as long as they can perform the exercises safely and follow instructions. These exercises can help kids build a sense of balance, control, and awareness of their bodies.

Typically, it's a good idea for younger kids to stay away from heavier weights. Instead, they should lift small amounts of weight with a high number of repetitions. In general as kids get older and stronger, they can gradually increase the amount of resistance they use. A trained professional can help your child determine what the appropriate weight may be.

Strength-Training Safety

As with any sport, it's a good idea to have your child visit a doctor before beginning a strength-training regimen. If the doctor signs off on the idea, you'll need to make sure that your child will be properly supervised, using safe equipment, and following an age-appropriate routine.

Muscle strains are the most common form of injury, and the lower back is the most commonly injured area. But these injuries usually happen because the child has not used the proper lifting technique or is trying to lift too much weight.

As long as your child is using the proper techniques and lifting an appropriate amount of weight, strength training shouldn't have any effect on your child's growth plates, the layer of cartilage near the end of the bone where most of the bone growth occurs.

Strength training should not involve the use of anabolic steroids. Some young and professional athletes have abused these drugs to build muscles and improve athletic performance and appearance. But these drugs, some of which are illegal, can pose severe risks to physical and psychological health.

A Healthy Routine

In general, kids and teens should tone their muscles using a low amount of weight and a high number of repetitions, instead of trying to lift a heavy load one or two times. The amount of weight will depend on your child's current size and strength level. But in general, your child should be able to lift a weight with proper technique at least 10 to 12 times. If he or she can't lift the weight at least 10 times, it's likely that the weight is too heavy for your child.

Kids shouldn't even consider concentrating on adding muscle bulk until after they have passed through puberty. Even then, it's important to focus on technique so that they can strengthen their muscles safely.

The focus of each training session should be on proper form and technique, and if free weights are used, there should be an adult around to spot your child. The National Strength and Conditioning Association has created the following guidelines for strength-training programs:

An instructor-to-child ratio of at least 1 to 10 is recommended.
The instructor should have experience with children and strength training.
When teaching a new exercise, the trainer should have the child perform the exercise under his or her supervision in a hazard-free, well-lit, and adequately ventilated environment.
Calisthenics and stretching exercises should be performed before and after strength training.
Children should begin with one set of 10 to 15 repetitions of six to eight exercises that focus on the major muscle groups of the upper and lower body.
Children should start with a relatively light weight and a high number of repetitions and increase the load and decrease the repetitions as strength improves. Progression can also be achieved by increasing the number of sets (up to three) or types of exercises.
Two to three training sessions per week on nonconsecutive days is sufficient.

It's important to remember that strength training should be one part of a total fitness program. It can play a vital role in keeping your child healthy and fit, along with aerobic exercise such as biking and running, which keeps the heart and lungs in shape.

Updated and reviewed by: Barbara P. Homeier, MD
Date reviewed: May 2005
Originally reviewed by: Steven Dowshen, MD

CHILDREN'S FITNESS - ARTICLE 4

Strength Training for Kids: A Guide for Parents and Teachers

Many parent and physical education teachers have traditionally shied away from strength training with their children or students, and for good reason. Until recently, the research just hadn’t been done to support the effectiveness and, more importantly, the safety of children training with weights. But now there is sufficient research to suggest that strength training is a suitable—and safe—option for most youth.

Correcting the Misconceptions

There are a number of common myths about youth strength training that continue to cause concern among parents and educators. Two of the most common misconceptions are that strength training may stunt the growth of children and that children should not lift weights until they are 12 years old. There is simply no evidence to support either of these statements. In fact, all of the major fitness and medical organizations in the U.S. recommend strength training for youth, assuming that basic guidelines are adhered to and that appropriate leadership is present. And about the question of age, children can begin to train with weights as soon as they are able to accept and follow directions—usually around the age of seven or eight. The Benefits The benefits of youth strength training are similar to those for adults, though the importance of getting an early start cannot be overemphasized—the most important benefit of any youth fitness program is an improved attitude toward lifelong activity. Improvements in muscular fitness, bone mineral density, body composition, motor fitness performance and injury resistance should be compelling evidence for all parents, though children will likely focus on things like enhanced sports performance and the social aspects of exercise. In fact, children don’t usually have the ability to comprehend long-term concepts until the ages of 11 to 14, so abstract ideas like healthy bones and disease prevention will do little to motivate them, and may in fact demotivate some children. Stick with ideas like self-improvement and individual success, and always make sure everyone is having fun. Fun is the number one motivator in almost every aspect of a child’s life. Another compelling argument for youth strength-training programs is that significant improvements have been seen in the selfesteem, mental discipline and socialization of children who participate. Think back to your days in P.E. What games did you play? What types of physical attributes and skills were most often rewarded with success? Most likely, you are thinking of team games that featured speed, agility, jumping ability and overall athleticism. And those things should berewarded! But a glaring omission in that list is muscular strength, and it is often overweight and obese children who will excel in that area. Weight training provides an opportunity to let children who typically struggle with group activities stand out from their classmates and perform well on an individual basis. What a tremendous way to boost self-esteem in the children who need it most.

How to Get Your Kids Started

It is important that parents and teachers do not impose training techniques and philosophies on children just because they may have worked for their own routines. Listen very closely to kids’ concerns and address them with care. Instructor attitude is of the utmost importance when working with kids. Start slowly and lean toward underestimating rather than overestimating the strength of young exercisers. Not only is it safer to do so, but it also leaves plenty of room for progress—and tangible progress is essential in the early stages of a youth strength-training program. The initial focus should be on developing good form and learning the basics of strength training. Introduce children to a variety of exercises and types of resistance. Most kids love to learn new things, so working with medicine balls and resistance tubing in addition to the more traditional free weights and machines is a great idea—and a much more affordable one. Just be sure that all the major muscle groups are addressed in a balanced, full-body workout. Finally, remember that your goals when exercising with children are simple: Be safe, have fun and help kids learn to love physical activity.