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Weight Training Workout Routines for Kids

Weight training is a way for kids to keep fit and improve core body strength. Each session should begin with a warm-up, preferably a cardiovascular exercise such as walking or jogging. Followed by one exercise that provides a workout for each main muscle group. The weight training session should end with a "cooling down" light activity. Teenbodybuilding.com emphasises that proper form and execution of the weight training workout is far more important than the amount of weights carried.

  1. Beginner's Routine

    • Mayo Clinic recommends only light workouts for kids -- with less resistance and controlled, supervised movements. The emphasis should be on proper technique and safety at all times. SpineUniverse.com suggests that children shouldn't immediately start with free weights. Instead, they should perform exercises that utilize their own body weight such as pushups, lunges, pull ups, leg lifts, crunches and situps. They can also exercise on a bar with no additional weights -- 8 to 15 repetitions with a range 6 to 8 different exercises, for 20 to 30 minutes, twice or three times a week. Ensure there is a day of rest between workouts to give young muscles a chance to recuperate.

    Free Weight Routines

    • When children begin working with free weights, basic exercises such as bicep curls and leg lifts can be performed. The emphasis should be on proper form and technique, not on the amount of weights used. Lighter weights are always better since this won't put a strain on young muscles, tendons and growing cartilage. Using free weights should be an exciting way to exercise for your child and you should never confuse this workout with body-building, an activity that can be harmful for children because it puts too much pressure on their bodies and can even lead to long-term damage.

    Functional Strength Training

    • Adolescents and older children who have weight trained previously can begin functional weight training, which works out large muscle groups and strengthens them. These exercises should be performed by more experienced and advanced weight trainers only -- and the exercises don't necessarily require machines. Some of the exercises your kid will encounter are the hand stand pushup, one-legged squat, one-arm pushups, one-arm chin-ups and squats with jumps. All these strengthen both upper and lower body, providing strength and balance for a young athlete.

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