Kids can safely lift adult-size weights, as long as the weight is light enough. In most cases, one or two sets of 12 to 15 repetitions are enough. Resistance doesn't have to come from weights. Resistance tubing and body-weight exercises, such as pushups, are other effective options.
Experts now say that strength training is fine for kids, as long as they are supervised and don't try to lift too much weight. One reason that healthcare providers discouraged children from lifting weights in the past was a concern that kids' growing bones would be damaged.
Don't use heavy weights yet! Teens should start out with lighter weights, proper form, and more repetitions. A good rule of thumb is to start with a weight you can easily lift 10 times, with the last two repetitions being increasingly difficult. For some teens, this might be 1 pound to 2 pounds.
Preteens can get stronger without adding muscle bulk, which won't happen until after they've gone through puberty. After puberty, the male hormone testosterone helps build muscle in response to weight training. Boys have more testosterone than girls do, so they get bigger muscles.
What age is it safe to lift weights? Young athletes can begin a strength training program around the same time they begin to play organized sports, as early as 7 or 8 years old if they express interest and are mature enough to follow directions.
Children and adolescents ages 6 through 17 need to be active for 60 minutes every day. This may sound like a lot, but don't worry! Children may already be meeting the recommended physical activity levels.
And while engaging in athletics from an early age offers a host of benefits, it's important to keep overall health in mind. Enter the longstanding controversy: Does lifting weights stunt growth in tweens and teens? The short answer: no.
Preteens shouldn't be concerned about adding muscle bulk, which won't happen until after they've gone through puberty. After puberty, the male hormone testosterone helps build muscle in response to weight training. Boys have more testosterone than girls do, so they get bigger muscles.
Start lifting after you've hit puberty to build muscle.
The hormones that cause a teenager to grow rapidly in puberty increase your metabolism and increase muscle growth. Most children can start lifting weights at age 12-14, but the signs that someone is going through puberty include: Beginning body odor.
It's perfectly fine as long as you have some guidance, do it correctly, work your way up slowly and stop if you do happen to overdo it. Don't worry about it. I know high schoolers at my gym that lift a lot more than that.
You may have heard rumors that weight training can stunt growth. The concern is that weight training can injure the areas of the bone that grow (the growth plates) and limit stature. There is no evidence that high-impact sports like gymnastics, soccer, football, and basketball harm growth plates.
The average deadlift for a male 13-year-old is 1.6 times bodyweight. The average deadlift for a female 13-year-old is 1.5 times bodyweight. Depending on the weight class, deadlifts will range from 97kg to 158kg for men and 72kg to 110kg for women.
The American Academy of Pediatrics (AAP) has concluded that contrary to what many believe, proper strength training does not stunt growth. In fact, the AAP recommends strength training for kids 8 years old and up as a safe way to build strength and stay physically fit.
Lifting weights will not make you taller, as your height is greatly determined by genetics. That said, lifting weights, among other factors, can have a positive effect on height, especially during adolescence and as you age.
Studies have suggested that weight training might harm a child's growth, lead to injuries or not increase muscle strength. But Dr. Nepple says parents should not worry. Lifting weights can help kids as young as 7 years old.
In conclusion, boys experience significant gains of muscle mass and strength when they reach the G4 pubertal stage, which corresponds to 14 years of age on the average.
There's nothing wrong with a highly active child exceeding 60 minutes of daily physical activity as long as he or she feels happy and healthy. However, parents, coaches and doctors should tune in to notice when something is wrong.
For example, most gyms never allow people less than 18. It's because they think a person less than 18 can't perform a heavy set of exercises. However, it's not a hard and fast rule.
Unless a child is taking in excessively high levels of protein, the drinks themselves are unlikely to be harmful. However, if these drinks and shakes are used to replace regular meals, children may be deprived of vital nutrients that they might find in other foods.
The averages for 12-year-olds are 89 pounds, for males, and 92 pounds, for females. However, beyond biological sex, many other factors influence someone's weight at this age, including their height, body composition, the onset of puberty, environmental factors, and underlying health issues.
No matter what your reason is for wanting to gain weight, here's a simple fact: Most teens have no reason to try to gain extra weight. Extra weight may increase your body fat, putting you at risk for health problems. So focus on being healthy and strong.
During childhood, kids improve their body awareness, control and balance through active play. As early as age 7 or 8, however, strength training can become a valuable part of an overall fitness plan — as long as the child is mature enough to follow directions and able to practice proper technique and form.
Children should avoid powerlifting, bodybuilding and maximum weight lifts until they reach physical and skeletal maturity. For girls, that's about ages 14 to 17 and for boys about 18 to 22. As with adults, it's important to speak with a medical provider before a child starts strength training.