|
I have heard about weight training damaging growth plates. Is strength training safe for my children?
|
|
Growth plate injuries in children should not be a worry in weight training with proper coaching! The National Strength and Conditioning Association, along with the American College of Sports Medicine and the American Academy of Pediatrics agree. Strength training for kids, especially in this day and age, is a good idea. As a matter of fact, your kid’s bones need this kind of stress to prevent injuries outside the gym! Proper coaching will avoid near maximal lifts, sets with extreme fatigue, and sets to failure! Weight training injuries (young or old) are usually a result of pushing too hard in addition to improper technique!
Of course, as with all strength training, proper supervision is a must. Exercises must be performed properly. Strength exercises for any age, young or old, require experienced administration. There are lots of mainstream exercises and techniques that are inappropriate for everyone! Just because Dad works out, doesn’t make him the best coach! Your own program from your personal trainer isn’t going to be safe and age appropriate either! Don’t think that your child simply needs a scaled down version of an adult program! Children need coaching according to your child's age, size, ability and sports interests. Be sure to differentiate between over-enthusiastic and over-zealous instruction from parents and coaches alike!
My number one concern in injury prevention is competition! Competition against other kids, trying to be more like dad or big brother out in the garage, whatever! Strength training isn’t about lifting the heaviest weight possible. Our children should not be bodybuilding or powerlifting! Strength training for youth is not a competition! We do not want our kids focusing on lifting heavier weights or building bigger muscles than the other kids! We need to praise the kids for beautiful technique. Award for the best form! The prize of the day goes to the safest kid in the gym!
The priority in determining whether children are ready for strength training is the ability to appreciate technique and proper form! I have some 5 year olds that are doing great with their programs. I also know some 8 year olds that have absolutely no business being around medicine balls, dumbbells or rubber bands! Don't let your child begin strength training until they are mature enough to accept directions! Yes, it's lots of fun but it's not goof off playtime! A great rule of thumb is if your kid mature enough to participate in organized sports, such as football, soccer, martial arts, gymnastics, dance etc. they are ready for some type of strength training.
Traditional strength training exercises are more for the older preteens more than for our younger children. These older kids need to also understand that healthy eating and resting their muscles is what makes them stronger! More is not better! More often is not better! (That’s how I hurt myself as a teenager.) Kids at the age of 5 to 6 will be focusing on body control, balance, coordination, running, jumping and throwing. They will never know it’s exercise or strength training. They will develop stronger muscles, joints, and bones! (Actual prevention of the parental worries we started with!)
|
|
|
|
|
|
|
|
