Do you have a young child that wants to start lifting weights? Curious as to when they can start improving their health for the future? Today’s blog will answer your questions about…
How young can your child start hitting the gym?
How often should they weight train?
And what does a child’s weight training program look like?
At what age can your kid start weight training?
Weight training, contrary to what most think, is not reserved for adults only. According to the American Council on Exercise, if your kid’s at least seven years old, weight lifting can have the same positive effect on children as adults. This age may differ though from child to child. Some kids learn to follow instructions sooner than some.
How often should they workout?
As soon as your child is ready, start including strength training one to three days a week. Start them out with a 5 minute warm-up, then about 20-30 minutes of total body weight training.
Have another activity lined up such as they’re favorite sport for another 20-30 minutes and then wrap it up with the last 5 minutes of static stretching. This will total your child’s activity session to 40-60 minutes minus the warm-up and cool-down.
Should they lift heavy, moderate or light weights?
The same principle for adults will apply for children on this one. New clients should start off with a weight they can complete for 15-20 reps and 1-2 sets. They should continue this for the first few sessions or until their trainer feels ready.
Once your kid has proven themselves that they can complete 15 reps with the same weight for two consecutive workouts, they can progress to the next resistance. Typically 5 pounds for smaller muscles and 10 pounds for larger muscles.
SUMMARY:
Adolescence can start as young as seven years old when it comes to weight training. As long as they do the following…
Start off with light weight for 15-20 reps.
1-2 sets per muscle group.
1-3 days per week.
20-30 minutes per workout.
Understand the importance of risk as well as reward when it comes to stregnth training.