Is Weight Training Safe and Productive for Children?

There is no magic age at which a child can begin weight training. Readiness for weight training depends on the willingness of the child to lift weights, follow directions, and maintain the program for several months to see results. Remember, this is for the child, not for an adult or coach.  

Weight training should supplement regular sport activity. It is not acceptable to have weight training injuries keep an athlete away from his/her sport. I recommend qualified supervision by a performance or physical trainer who routinely works with children and adolescents. The focus should be on appropriate-sized equipment, meticulous weight lifting technique, starting with low weights/high repetitions, and working multiple body parts. In appropriate program, a child will often lift weights 2 or 3 days a week with at least 48 hours of rest between sessions. 

The physical results, such as muscle enlargement and weight gain, depend on the gender and developmental stage of the child. Routine weight training can make a child somewhat stronger by increasing nerve and muscle communication. However, if the child is looking for larger and more bulked muscles, then they must wait until after their growth spurt. Androgens are a particular hormone, produced more in boys than girls, which produce muscle and strength gains. Since androgens increase late in puberty right after the growth spurt (age 11-12 in girls, age 13-14 in boys) lifting before this time will not result in massive muscle bulking or extreme strength gains.

Does this mean one should not lift before the growth spurt? No, but just place the emphasis on good technique and reduce the expectations for big-time muscle gain. Remember, due to lower androgen production than boys, girls will have less increase in muscle mass.

Is weight training safe for children?    

Studies have shown that a properly designed and supervised resistance training program can be safe for children and young adults. Contrary to popular belief, weight training at a young age does not stunt growth as long as proper techniques are utilized.  There are reports of overuse injuries with back strains the most common but at no greater frequency than what is seen on the athletic field. Again, placing the emphasis on a properly designed and supervised resistance training program will help reduce injuries and maximize enjoyment.

Click here to learn about:Proper post-lifting recovery, focusing on nutrition and sleep, can greatly enhance the results and safety of a weight training program.

Does weight training work?  

Both published studies and personal experience have shown impressive strength, speed, and endurance gains with an appropriate weight training program. There is no good scientific data to show that this directly translates to better on-field performance, but it does contribute to overall athletic ability. The athlete needs to be aware that he/she must stay with the program or risk losing the gains. 

To produce optimal results, recommend starting a program during break periods between sport seasons and not initially scheduling weight training sessions on same days as practices or games. Once the athlete is more comfortable with the demands of weight training, can incorporate lifting sessions with regular training and competition activities.

Can weight training reduce injuries?    

High school-based studies indicate a resistance training program could decrease the number and severity of injuries, and also reduce the rehabilitation time once an injury has occurred. These benefits may be due to stronger supporting joint structures, muscle absorbing more energy before tiring out, and greater muscle balance around a specific joint.

Can weight training help with weight loss or weight control in children?

Weight training programs that feature higher repetitions, lower weights and limited rest between sets have been shown to contribute to both weight loss and weight control in children. Appropriate professional supervision in designing such a program can be of significant help.

Kindergarten and Weight: How to Handle the Discussion?

Most pediatric providers enjoy sharing in the rite of passage known as the pre-kindergarten physical where even the temporary discomfort of the shots and pokes cannot overcome the innocent excitement and enthusiasm of these eager young children ready to enter the formal school setting.

This visit, usually taking place between 4 1/2 to 6 years of age, just became even more intriguing with a recent report indicating that fewer than 20% of children in at-risk weight categories overcame weight issues by 5th grade, with the majority of those who returned to normal weights made the correction by 1st grade.

While the concurrent good news is that 70% of children with healthy weight in kindergarten maintained that weight classification as they grew older, the above findings are a sobering indicator that at a relatively young age, weight patterns are mostly ingrained and difficult to correct, especially after 1st grade. 

So does this portend the evolution of fad diets and aggressive weight management programs targeting the pre-school set and their families/caregivers? Are we going to amplify the angst of young families already struggling with selective eaters and worries of creating life-long body image issues?

There aren't clear answers to some of these concerns, but most importantly, this should be a reminder that those of us who take care of pre-school age children must be diligent about providing anticipatory guidance about healthy habits including meal planning, food choices/amounts, and obtaining a minimum of 45 minutes of daily vigorous physical play.  

Often the popular thought is that "children will grow into their weights" but if we heed this data, like it or not, there is a time sensitivity on appropriate weight discussion and management during those first 5-6 years of life. 

Is this data robust enough to influence how you view weight concerns in the first few years of life, and will it make you more aggressive in weight control recommendations and measures? Or do you think it will place undue guilt and pressure upon young families? Is more study needed?