How young is too young for weight training?

While weight training at a young age can interfere with a child’s normal growth, these injuries are almost due to using too much weight and without improper technique (and guidance). Experts say smart strength training, with much lower weights, is absolutely acceptable and beneficial.

Misconceptions about Weight Training

There are lot of misconceptions about weight training, especially when it comes to the right age to begin weight training. Many think lifting weights is only for adults. However, in actuality, even children can get the same benefits as adults who lift weights.

According to the American Council on Exercise, children around the age of 7 or 8 can begin light weight training. Lifting weights will help improve your child’s body composition and bone density.

And what their height? Will weight training stunt their height?

Nope!

The idea is not to lift very heavy weights, but to begin with light weights and get used to the routines. Over time, children can do strength training thrice a week as part of their recommended 60 minutes of daily exercise.

What Needs to be Avoided?

If children under the age of 13 do weight training as adults, they could permanently damage their bodies, and even stunt their growth. Heavy weight training can cause bones to fuse prematurely, something that can restrict normal development in pre-adolescents.

In general, children under 13 will use much lower weights and won’t dead lifts or other exercises that could damage their growing bodies.

Benefits

Weight training is beneficial to kids in several ways:

• Instead of bulking up, carefully managed weight training promotes neuromuscular activation in children, it boosts the connection between their nervous systems and their muscles, helping to make their bodies more efficient.
• Boosts bone density. Weight training strengthen their bones and increase their endurance, helping them excel in a range of physical activities.
• Increases the strength of your connective tissues.

Final Words

Children under thirteen should definitely not be lifting heavy weights, but controlled weight training can be beneficial for children of all ages.