Exercise is crucial for kids, contributing to their physical and mental well-being, academic performance, and even their likelihood of staying active as adults. But what about weight training? While there’s a lot of debate surrounding its safety for children, the research shows that it’s safe when done correctly.
Debunking Myths about Weight Training and Kids
A common misconception is that resistance training, which includes activities like lifting weights, bodyweight exercises, jump training, and even sprinting, stunts growth. This myth stems from concerns about growth plate injuries. These plates are sections of cartilage at the ends of bones that allow for growth. They ossify during puberty, marking the end of bone growth.
While growth plate injuries can occur, they are more common during impact-related injuries, such as falls or sports-related incidents, not resistance training. The load placed on the body during resistance training is comparable to that experienced during jumping and landing, activities kids engage in regularly. Moreover, supervised resistance training poses a much lower risk of injury compared to many other recreational and sporting activities.
Benefits of Weight Training for Kids
Resistance training offers numerous benefits for children, including:
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Improved Physical Fitness:
It enhances strength, power, speed, agility, and endurance.*
Weight Management:
It can be beneficial for overweight or obese kids who may struggle with aerobic activities like running or swimming.*
Enhanced Mental and Physical Health:
Resistance training improves metabolic health, helps manage weight, reduces symptoms of depression and anxiety, boosts self-esteem, and even supports academic performance.
When Should Kids Start Lifting Weights?
There is no set age for starting resistance training. The key is that children are able to follow instructions and safety rules. Kids who are ready for sports are generally ready for some form of resistance training.
Both the World Health Organization (WHO) and the Australian government recommend 60 minutes of daily physical activity for children aged 5-17. They emphasize strengthening muscles and bones at least three times a week. This can be achieved through various activities, including high-intensity sports, outdoor play (climbing, jumping, running), and resistance training.
Getting Kids Started with Resistance Training
The key is to start slowly and make it fun. Focus on building a positive experience that encourages lifelong engagement with exercise.
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Early Primary School (Ages 5-8):
Emphasize balance, coordination, agility, and endurance through games involving running and chasing, as well as activities like climbing, carrying, and pushing. Introduce bodyweight exercises like push-ups, pull-ups, and planks to teach proper body movement.*
Upper Primary School (Ages 9-12):
Increase the intensity and introduce more targeted training, including more bodyweight exercises, jump training (hurdling, skipping), and light weight training (squats, bicep curls).*
High School (Ages 13-17):
Progress to more formal weight training exercises with moderate weights, such as lunges, deadlifts, presses, and rows. Gradually increase the weight as they gain confidence and strength.
Parental Guidance for Safe Weight Training
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Proper Supervision:
Ensure adult supervision to teach correct technique and prevent kids from trying to impress their peers by using excessive weights.*
Start Light:
Lifting lighter weights for 10-15 repetitions offers similar benefits to heavier weights and is safer for beginners. This also allows for better technique development.*
Get Involved:
Adults benefit from resistance training too. Join in and make it a family activity.Remember, weight training is a valuable tool for promoting overall health and well-being in children. By debunking myths and following these guidelines, you can help your kids reap the benefits of a strong and healthy lifestyle.
