Can Children Weight Train?

People often believe the terms weight training, resistance training and strength training all mean the same thing. But they do not. The National Strength and Conditioning Association (NSCA) report helps us to better understand the differences between these terms and age-appropriate guidelines for children.

Terminology

• Resistance training uses specific weight-bearing exercises to improve muscle strength and endurance. Weight training involves power lifting, weightlifting and bodybuilding exercises mostly used for competitive sports. Strength training is a combination of resistance training, weight training and other training exercises for a wide range of health and fitness goals. Children are in the preadolescence group, which means girls up to the age of 11 and boys up to the age of 13. NSCA experts have reported that resistive training is the most appropriate for children. This article will summarize the resistance training risks, health benefits and guidelines for children.

Risks

• There is a possibility that children will experience musculoskeletal injuries from improper use of equipment, improper training techniques, excessive loading of too many weights or repetitions, and lack of supervision. The report shows that children are at greater risk to be injured at home from unsafe practices, malfunctioning equipment and no supervision. The level of risk drastically reduces when children are involved in a properly designed and well-supervised resistance training program. In fact, they are 10 times more likely to be injured from playing soccer or gymnastics.

Benefits

• Resistance training promotes heart and bone health, and can decrease body fat. Weight-bearing exercises can help with bone formation and growth. They can improve a child's overall well-being by developing good exercise habits, and improving mood, energy and self confidence. Significant benefits are seen in physical performance and sports performance. Children gain muscle strength, endurance and balance that can enhance sports performance and resist sports injuries.

Guidelines for Children

• When a child is about 8 years old, if they are generally emotionally and physically ready to participate in sports, then the child may begin a resistance training program. It is a good idea to schedule a medical examination before a child begins any physical activity program. Next, meet with a qualified instructor who understands the NSCA guidelines for youth and works with them to develop an appropriate safety training and exercise program for your child. Qualified instructors will use NSCA guidelines to determine proper choice and order of exercises, intensity, repetition and frequency of training, and program variations to provide a well-designed resistance training program for your child.