Difficulty: Moderately Easy
Step1
Provide instruction. Demonstrate each exercise using controlled breathing and proper form.
Step2
Supervise. Adult supervision is critical in reinforcing safety and good technique. Serving as your child’s spotter (someone who stands ready to grab the weights if they are too heavy) is also a great way to spend quality time together.
Step3
Warm up and cool down. Begin each workout with 10 minutes of walking, jogging, riding a bike or jumping rope. Warm muscles are better prepared for a workout, plus they are less likely to be injured. After each workout, cool down with 10 minutes of stretching.
Step4
Use light weights and smooth, controlled repetitions. Start with one set of 5 to 10 reps, then work up to one or two sets of 10 to 15 reps. Use slow, steady movements—four to six seconds per repetition. Add weight gradually (by one to three pounds), and only after your child has mastered proper form.
Step5
Take at least one rest day after every workout. Two to three nonconsecutive workouts a week are sufficient for kids.
Step6
Keep things fun by mixing up your routine: Instead of the gym, do lunges and push-ups at the track. Replace your free weights with resistant bands. Find another parent/child pair and meet them for workouts. Hire a trainer to consult on a few workouts.
Comments
Susanh said
on 6/16/2008 Thank you Elizabeth. :)
ewmcguire said
on 6/15/2008 I have yet to find a hard-and-fast rule on ages, but I would probably wait a few years before you get serious. In the meantime, you can always work on basic strength training: proper form for push-ups, sit-ups and chin-ups, for example.
Susanh said
on 6/15/2008 My children are ages 6 and 9. Are they too young? 5-star article!