How to Help Kids Strength Train

When your child asks to hit the weight room with you, should you say OK? Most experts say strength training is beneficial for kids, but only when carefully supervised. With children, strength training is not about lifting the heaviest possible weight—it is about lighter weights and controlled movements. Here are some general guidelines for youth strength training:

Instructions

Difficulty: Moderately Easy

1. Provide instruction. Demonstrate each exercise using controlled breathing and proper form.
2. 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.
3. 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.
4. 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.
5. Take at least one rest day after every workout. Two to three nonconsecutive workouts a week are sufficient for kids.
6. 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.

Tips & Warnings

• Remember that a sensible strength-training program enhances musculoskeletal development, builds self-confidence and reinforces a healthy lifestyle.
• Always supervise your child when strength training.
• Consult a physician before beginning any exercise program.