When should kids lift weights?

This is one question I get asked many times by coaches: “When should kids lift weights?”

The first thing to do is change the words ‘lift weights’ to ‘resistance training’. When we look at youth strength and conditioning as resistance training then it can start as soon as a baby can lift its head. From there, they roll, crawl, to standing upright and walking. Each one of these movement progressions add slightly more weight from gravity on to their bones and muscles.

The bones and muscles respond by getting stronger, allowing for better movement and stability.

As children’s bones and muscle start to grow and explore different movements like climbing, jumping and landing and hanging, each of these are adding extra demands to their bodies and as a result strength adaptation takes place. So really, children start “lifting weights” from the time they are born.

When children start attending organised sports, elements of strength training should be added into each session. These strength movements should be done in a fun and less structured way.

Warm up with animal movements like bear crawls, frog jumps or even balancing like a flamingo. You could also add in static holds like bridges where other children crawl underneath or jump over them. This is an example of strength training.

As children progress then so do their movements and session structure.

The recommended age to begin organised resistance training is between seven and eight years old. These guidelines are based on a child’s ability to follow directions and perform coordinated movement effectively.

When kids are either too young or too unfocused to safely handle external implements (med balls, dumbbells, etc.) it presents a serious safety concern. This concern grows the larger the group size. Nearly all injuries involved with youth resistance training are due to dropping, tripping, or otherwise improperly using equipment.

But even before you start adding in any external implement’s children must be able to demonstrate and effectively perform at least 12 to 15 reps of a body weight movements like squats, press ups, lunges and perform a body weight chin up or dead hang for at least 30 seconds.

These are only guidelines. If children reach these marks then a coach’s job is to figure out ways to continue the process of adapting to new physical challenges in a safe, fun, and positive environment. Once a movement or activity becomes routine and easy, the process of learning slows down.

To facilitate learning, coaches must find a way to turn “routine and easy” into “new and challenging”. For example, can they perform the exercise on an unstable surface or in the case of a squat perform the similar reps in a split squat or single leg squat?

Even getting a child to raise their feet in a press up position is adding more gravitational force to the movement. From here children can safely progress to ‘lifting weights’.

But before we get them to jump under a barbell there are other implements that you can try including. For example, resistant bands, med balls, kettlebells, sandbags, and dumbbells.

It all depends on each individual and how safe and effective they are at performing each exercise under load. Negative myths of children lifting weights like studs their growth or damages their growth plates have been dispelled by scientific research. Instead, research has found these positive findings:

• Resistance training appears to decrease injury rates in young athletes
• Resistance training can improve coordination and overall proficiency with movement
• Resistance training can improve strength and force production.
• Kids as young as five have been found to benefit from a resistance training program
• A well-designed and supervised resistance training program is safe and effective for young athletes

So, overall resistance training is a safe, effective, and efficient way to help a child become more confident with sports and physical activity.

As mentioned earlier, progressively adding resistance to movement helps kids safely improve coordination, strength, power, and overall health. Prior to puberty, these improvements are due to the improved coordination from continually adapting to new challenges, not from an increase in muscle size.

Contrary to popular belief, lifting weights does not increase the size of muscles before puberty. Dramatic increases in the size of muscles happens because of significant hormonal influences that don’t come in to play until puberty and adulthood.

Parents and coaches hoping to help a pre-pubescent child gain weight because of resistance training will be disappointed. As you can see, when done as part of a properly designed and supervised program, “lifting weights” can be a valuable tool in the fight to help your kids develop the skills to become active and athletic for life.

If you would like more information on Youth Training, then join our workshop tonight (Monday) from 6.30pm to 9.30pm at Killyclogher GFC.

More info can be found at https://bookwhen.com/coreacademy