Kids and Weightlifting

[HeyHomie]

My BFF’s stepson has expressed an interest in going to the gym and lifting weights with his stepdad. The lad will be 12 in December.

Is there any kind of prohibition against kids lifting weights before puberty? I am neither a pediatrician nor a sports trainer, so I have no basis on which to judge, but it seems to me that he should at least begin adolescence before he begins weight training.

Any thoughts?

[DSeid]

There is no prohibition. The main thing is to have his focus be on perfect form and to begin with lighter weight more reps.

[Meatros]

Some useful links:

http://www.exrx.net/WeightTraining/Weightlifting/YouthMisconceptions.html
http://www.exrx.net/WeightTraining/Weightlifting/Youth.html
http://www.exrx.net/Questions/KidsFatLoss.html
http://www.exrx.net/Psychology/CooperKidsMotivationReview.htm

[WhyNot]

Keep it fun, keep it light (both literally and figuratively) and keep the form excellent and there should be no problems. It’s a fun thing to do, can promote bonding with his (step)dad, and may instill a love of exercise in him. Best not to get too serious or all-consuming with it, as with anything at this age, and make sure it’s his idea, not a desperate plea for attention. As long as the weight is appropriate and the form good and he’s otherwise in good health, there shouldn’t be a health problem.

[Kent_Clark]

My son started weightlifting before puberty. Like DSeid says, the first thing is to focus on developing form and technique. And by focus, I mean serious concentration before adding that next weight.

[ultrafilter]

@DSeid

The main thing is to have his focus be on perfect form and to begin with lighter weight more reps.

This is pretty good advice for adult beginners as well. I came in to post the ExRx links that Meatros beat me to; definitely take a look around the site as it’s a real treasure trove of information.

[rhubarbarin]

Lifting heavy things (using proper form and taking care not to overdue things) is highly beneficial for humans age 1 to 100.

[Chessic_Sense]

You won’t run into problems with the weight-lifting, but you may run into problems with the “go to the gym” part. My gym, for instance, has an age limit of 15 (or is it 14?). Anyway, 12 is right out. YMMV.

[HeyHomie]

@Chessic_Sense

You won’t run into problems with the weight-lifting, but you may run into problems with the “go to the gym” part. My gym, for instance, has an age limit of 15 (or is it 14?). Anyway, 12 is right out. YMMV.

My BFF’s gym allows kids. They have a kids’ area, and AFAIK kids are allowed in the adult areas with adult supervision.

[DSeid]

Oh. If you are interested in the official American Academy of Pediatrics guideline:

… Appropriately supervised programs emphasizing strengthening of the core (focusing on the trunk muscles, eg, the abdominal, low back, and gluteal muscles) are also appropriate for children and theoretically benefit sports-specific skill acquisition and postural control. …

… In preadolescents, proper resistance training can enhance strength without concomitant muscle hypertrophy. Such gains in strength can be attributed to a neurologic mechanism whereby training increases the number of motor neurons that are “recruited” to fire with each muscle contraction.11,14–16 This mechanism accounts for the increase in strength in populations with low androgen concentrations, including female individuals and preadolescent boys. In contrast, strength training augments the muscle growth that normally occurs with puberty in boys and girls by actual muscle hypertrophy.12,14,17,18 …

… Most injuries occur on home equipment with unsafe behavior and unsupervised settings.24 Injury rates in settings with strict supervision and proper technique are lower than those that occur in other sports or general recess play at school.26,27

Appropriate strength-training programs have no apparent adverse effect on linear growth, growth plates, or the cardiovascular system,1,10,11,28,29 although caution should be used for young athletes with preexisting hypertension …

… Prepubertal youngsters are involved in competitive weightlifting, but philosophies often vary between Western nations and Eastern European nations.35 Limited research on weightlifting as a sport has revealed that children have participated with few injuries,35–37 and some programs have low rates of injury because they require stringent learning of techniques before adding any weight. As with general strength training, strict supervision and adherence to proper technique are mandatory for reducing the risk for injury. Clearly, this is an area in which more research is necessary to substantiate low injury rates as more youngsters continue to be involved with competitive weightlifting. Because of the limited research regarding prepubertal injury rates in competitive weightlifting, the AAP remains hesitant to support participation by children who are skeletally immature and is opposed to childhood involvement in power lifting, body building, or use of the 1-repetition maximum lift as a way to determine gains in strength.

For the purposes of this policy statement, the research regarding strength gains and the recommendations regarding youth involved in lifting weights apply specifically to the activity of strength training as an adjunct to exercise and sports participation.

When children or adolescents undertake a strength-training program, they should begin with low-resistance exercises until proper technique is perfected. When 8 to 15 repetitions can be performed, it is reasonable to add weight in 10% increments. Increasing the repetitions of lighter resistance may be performed to improve endurance strength of the muscles in preparation for repetitive-motion sports. Exercises should include all muscle groups, including the muscles of the core, and should be performed through the full range of motion at each joint. For achievement of gains in strength, workouts need to be at least 20 to 30 minutes long, take place 2 to 3 times per week, and continue to add weight or repetitions as strength improves. Strength training >4 times per week seems to have no additional benefit and may increase the risk for an overuse injury. Proper technique and strict supervision are mandatory for safety reasons and to reduce the risk for injury.

[DSeid]

Sorry for the multipost, but some points that I think may need emphasis.

Kids, perhaps even more than beginner male adults (some of whom may be no more mature), may be tempted to focus on the vanity muscles; they may, left to their own choosing, try to emphasize the biceps, for example. Part of that supervision is not just teaching technique but making sure that they are doing complete work-outs that emphasize the core and ideally that teach proper technique on the major compound lifts. And they need to understand that at least until they hit puberty no amount of lifting is likely to give them the huge muscles they may be fantasizing about, increased strength, yes, huge muscles, no.