Weightlifting for Kids

It is a common belief that kids should not be allowed to perform weightlifting exercises as it would obstruct their normal growth and development. The reason behind this misconception is the distance between the epiphyseal plates or the growth plates.

These plates are open in children and the distance between them allow a kid to grow; and people think that weightlifting or other strength training exercises may cause these structures to close, thus leading to stunted growth and development. However, recent research by several recognized institutions has proven that the above statement is a myth.

The claim that weightlifting will damage the growth plates, is unfounded. In fact, the American Society of Pediatrics (ASP) has set down guidelines for weightlifting and strength training exercises for children. The ASP actually encourages weightlifting exercises for kids as they help in increasing the muscle density and bone growth.

Kids are exposed to the same risks as adults if they do not follow the right instructions. There are many queries about weightlifting for kids that need to be answered. Let's take a look at them one by one.

Kids don't have any need for bodybuilding. Then why should they perform weight training exercises? The answer lies in the fact that when muscle exerts pressure, the tissues involved in these muscles tear. The body's repair mechanism tries to recover the loss and builds more muscle tissue in that area than was present earlier.

Thus, these exercises can increase muscle density, bone strength, and keep the repair mechanism of the body functional. But, results are visible only when exercises are done in rightly by following appropriate regimen. So, the aim of weightlifting exercises is never to build body muscles, but to develop strength and steer them to a healthy lifestyle.

The appropriate age to start these exercises is 9. The safest age is between 10-12 years. However, kids as young as 8 are also known for adapting well.

The most important requirement is to first design an ideal regimen and get it approved by a pediatrician. These exercises must be performed under the supervision of a qualified trainer.

A professional trainer should know minute details like the maximum weightlifting limit for a child, the right techniques for weightlifting, the number of repetitions in a set, and the number of sessions required per week.

The trainer will be able to customize an exercise program according to the age, maturity level, and body strength of a kid. Such a program which has been carefully designed according to the comfort and suitability of a kid, is called an ideal exercise program. Once such a program has been designed, consistent training is required.

Here are important points to be considered while the kid is under such program:

• Sufficient intake of carbohydrate and water before exercise must be ensured.
• Warm up is essential, as it prevents muscles from straining due to sudden exertion. Running and jogging, or stretching exercises are recommended. Insufficient warm up or stretching can cause muscle cramps.

• The kid should receive appropriate instructions and a prior demonstration by the instructor. A child's level of comfort with the exercise is very important as no strain should be put on their developing muscles and bones.

It would be good if parents also learn a few weightlifting exercises. This would help them to look out for their kid's movements and find out whether he is comfortable with the exercise or not.

• The child should be made to start with only 5-6 repetitions initially, gradually aiming at 12-15 per set. For kids below 12, two repetitions per set is enough. Exercising with music is always fun. Music will help keep the child involved in long sessions, which may get tiring and boring.

• For kids over 12 years of age, 5-6 exercises can be included in the program. Again, it depends on the fitness, maturity, and age of the kid.
• There must be at least a two-day interval between each session. The exercises must not exert any stress on the joints, cartilage, and developing bones. Two sessions per week is enough.

• The child must be given all the information about the exercise, its benefits, the length of the sessions, and the right technique. Then only would he be able to adjust his level of comfort with the exercise.

• It helps in muscle building. It also increases muscle strength, endurance, and prevents injury of the joints.
• It improves the child's performance in any sport, dance, and other physical activities.
• It strengthens the bones and maintains a healthy cholesterol level and blood pressure.
• Also, it maintains body weight and boosts the rate of metabolism.

It boosts his self-confidence. This inculcates a positive attitude in them toward good health. They learn to love and respect their body, and this outlook gives them a higher chance of staying healthy in the long run. Therefore, pediatricians and expert trainers recommend weightlifting exercises for children.