How Old Should a Child Be Before Lifting Weights?
With childhood obesity on the rise, parents are exploring safe and effective exercise routines that will help keep kids healthy and strong. Children won't build muscle mass until puberty (around age 14), but even young kids can benefit from light strength-training routines.
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Time Frame
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At 7 or 8 years old, a child is ready for participation in organized sports. An 8-year-old can also pursue strength training as part of a fitness program. A traditional weight-lifting program won't have much effect---and may be dangerous---before a kid reaches age 14 or so.
Benefits
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Strength training can increase a child's muscle strength and endurance, help protect his joints from injuries commonly suffered during sports and improve his performance in certain sports.
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Considerations
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The focus of a strength training program for a child is simply to improve endurance and strengthen joints while improving overall fitness. Lifting heavy weights and maximal loads is not encouraged. Push-ups and pull-ups, and similar exercises that lift the child's own body weight, are usually safe for younger kids.
Warning
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Weight lifting should not be confused with strength training. Heavy lifting for a child can result in damage to growth plates, which can stunt growth.
General Principles
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Parents should seek instruction from a personal trainer or coach with experience working with youths. A proper warm up should be observed before beginning activity. Light weights should be used and parents and coaches are encouraged to keep weight-lifting routines fun.
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