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Weight Training for Youth

Many young guys are being encouraged to train themselves intensely for sporting competition from an early age. Contrary to the earlier beliefs that weight training is dangerous for children, it is now suggested that such training can be a safe and effective activity. Weight training has been found to be good for youth as it increases bone density, improves muscular coordination, and increases strength. But we must understand the right age of youth for weight training. Expert says; the appropriate age for them to start weight training is when they begin to produce testosterone (essential hormone) which is an important part of building muscle. And it begins around the age of 14-17 years.

If your child is participating in weight training program, you must allow only if there are proper circumstances. Your child should only join a weight training program if it is a well designed program and they are under constant supervision.

Following are some tips which must be followed while giving weight training to youth:-

• Be sure that the child lift weights in an uncrowded area and there should be no distractions around them.

• Check all equipment before using it for defects on the equipment.

• You should only allow your child for the workouts with a supervisor who knows what he is doing and will properly train him/her.

• Your child should first learn the technique of each lift before any weight is added. This is the safest way to avoid accidents while lifting.

• Make it fun for the child so that they can enjoy doing workouts but always be careful of what you say. If you tell your child things that will hurt their confidence it will hurt their workouts too.

The goal of youth weight training is to improve the musculo-skeletal strength of children and adolescents while exposing them to a variety of safe and effective training methods. The benefits of weight training in youth extend to a rapid increase in muscular strength. Weight training not only makes children more quick and more powerful athletes, but also offers many additional health benefits. There is some evidence that youth training also decreases the incidence of some sports injuries by increasing the strength of tendons and ligaments. But these advantages become operative only when, if the training is being done regularly and in a proper way.

Here are some guidelines in this respect:

1. Select basic workout for major muscles.

(4 exercises x 3 sets each)

2. Perform 10 to 15 repetitions per exercise.

3. Increase impedance by 1 to 3 pounds after completing 15 repetitions.

4. Use slow movement speed (4 to 6 seconds per repetition).

5. Train 2 or 3 nonconsecutive days per week.

6. Train under adult supervision.

7. Train safely, progressively and consistently.