What age is suitable for weight training?
According to research published in the journal Sports Health, weightlifting is one of the two most popular forms of strength training, and there is no minimum age requirement to start. However, for children, weight training should only be started when they are able to follow directions, maintain balance, and have a sense of self-motivation.
According to the American Academy of Pediatrics, adolescents (ages 9 to 12) should avoid weight lifting and bodybuilding exercises until they reach physical and skeletal maturity.
“The right age to start lifting weights is around 13 because by this age, children have the ability to coordinate physical training, control muscles and build strength,” said physiotherapist and fitness expert Aijaz Ashai.
Children under 10 years old should not participate in weight training because at this age, their bodies are not yet fully developed and are susceptible to injury.
How should kids start lifting weights?
When your child reaches the appropriate age to start weight training, choose gentle exercises with proper technique to start with. Start with exercises that do not require weights or use light weights such as squats, lunges, and push-ups.
Safety measures should include:
- Children should warm up for 5 - 10 minutes before any activity to warm up the muscles.
- Choose the right form of exercise and use light weights.
- Start exercising slowly.
- Like adults, children also need to rest at least one day between training muscle groups such as the back, legs, hips, abdomen and chest.
- Coaches need to supervise sessions with children to ensure safety and proper technique.
- If your child has medical conditions such as heart disease and blood pressure, consult your doctor before exercising.
