Lifting weights and getting on a fitness program is certainly a good idea for adults. From gaining functional strength to enhancing our mood, to improving sports performance and making us live longer, the benefits are endless.
But how early can we start lifting weights? Is it safe to let children begin a weight-training program? Will it not stunt their growth?
Perhaps most of us have been warned not to let children or teen-agers start a weight-training program, as it may stunt their growth and prevent them from reaching their full growth potential. So far, no studies have been shown to support this school of thought. It is thus, unfounded. Safe to file this under the myth category.
According to the American Academy of Pediatrics, children can safely begin to strength train—this includes, free weights, machines and body-weight exercises—between the ages of seven to eight, at which point a child’s balance and posture will begin to mature. However, the AAP suggests that children should first get a checkup, and that workouts be supervised by a professional and qualified trainer who emphasizes proper form and posture.
Weight training has been proven to increase strength in teens and preteens.“Not the way an adult male would increase muscle size—they won’t get bulky and big like an adult, but will have increased strength,” says Teri M. McCambridge, MD, a pediatric sports medicine specialist of the AAP’s council on sports medicine and fitness.
To be clear, heavy weights are not advised for teens or preteens, as their skeletons are still maturing. Lifting with lighter weights while focusing on form and technique would be the best place to start.
As for the fear mentioned earlier of kids’ growth being potentially stunted by lifting weights, this is largely unfounded and without basis.
Getting kids into sports has always been a good thing. They learn discipline, are taught how to deal with challenges and improve their overall physical conditioning. Overall it builds character and may ignite their passions at an early age. Lifting weights is an activity that is worthy of consideration. Teaching kids the value of a fitness regimen early on will most likely translate to them being fitter, healthier adults in the future. Starting them young may just give them the head start they will need to excel in the future.
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