Weight Lifting for Kids

It is a common belief that kids should not be allowed to do weight lifting exercises as it would obstruct their normal growth and development. The most probable reason behind this misconception is that the epiphyseal plates or the growth plates are open in children, and it is this distance between the growth plates that allows a kid to grow; weight lifting or other strength training exercises can 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 weight lifting will damage the growth plates, is unfounded. In fact, the American Society of Pediatrics (ASP) has set down guidelines for weight lifting and strength training exercises for children. The ASP actually encourages weight lifting exercises for kids as they help in increasing muscle density and bone growth.

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

Why Weight Lifting for Kids?
Everyone knows that 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, tear. The body's repair mechanism tries to recover the loss and builds more muscle tissue in that area than was present earlier. In this way, weight lifting exercises can increase muscle density and bone strength and also keep the repair mechanism of the body in function. But these results will only be visible when these exercises are done in a right manner by following an appropriate regimen. So the aim of weight lifting exercises for children is never to build their body like weight lifters, but to develop strength and steer them toward a healthy lifestyle.

When Should a Kid Start?
The appropriate age is 9. The safest age to start is between 10-12 years. However, kids as young as 8 are also known for adapting well.

What is an Ideal Regime?
The most important requirement is to first design an ideal regimen and get it approved by a pediatrician. Weight lifting exercises must be performed under the supervision of a qualified trainer. A professional trainer should know minute details like the maximum weight lifting limit for a child, the right techniques for weight lifting, the number of repetitions in a set, and the number of sessions required per week. The trainer can customize an exercise program according to the age, maturity level, and body strength of a kid. Such a program which has been carefully designed to the comfort and suitability of a kid is called an ideal exercise program. Once such a program has been designed, consistent performance is required. Following are the important points that should be considered while the kid is under a weight lifting program:

• Sufficient intake of carbohydrate and water prior to exercise must be ensured.
• Warm up is essential, as it prevents muscles from straining due to sudden exertion. Running and jogging on the spot, or stretching exercises are recommended. Insufficient warm up or stretching can lead to 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 weight lifting 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. The workout session should be an entertaining activity. Music will help keep a child involved through long sessions, which tend to 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 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 shown the right technique. Then only would he be able to look after his level of comfort with the exercise.

What are the Benefits?
Weight lifting exercises are beneficial for the kid's health in many ways.

• Helps in muscle building. It also increases muscle strength and endurance and prevents injury in the joints.
• Improves performance in any sport, dance, and other physical activities.
• Strengthens the bones. Maintains a healthy cholesterol level and blood pressure.
• Maintains body weight.
• Boosts rate of metabolism.

A healthy body makes a kid look good. This boosts his self-confidence. Weight lifting exercises are interesting to perform and, in most cases, kids develop their own weekly routine for sticking to it. This inculcates in them a positive attitude toward good health. They learn to love and respect their bodies, and this outlook gives them a higher chance of staying healthy in the long run. Therefore, pediatricians and expert trainers recommend weight lifting exercises for children.