Is it ok for kids to lift weights?
That was the question I got this week. And it’s a pretty common question from worried parents who want to keep their kids active but are worried about safety.
The answer…
Is a big yes. Despite what you might have heard, strength training is highly beneficial for kids
but, just like any sport, weight training in the wrong hands can be dangerous
Before you go rushing to the gym with your kiddos and teenies let’s dive into safety, benefits and recommendations
Children are fatter, sicker, less active and less happy than ever before
Current NZ figures show that around 39% of all kids are overweight or obese. That’s the second highest rate of obesity world wide
When it comes to physical activity, only 7% of kids aged 5-18 are meeting the government guidelines of 1 hour of physical activity a day.
To give context in the UK only 44% of kids are meeting requirements which is considered a major health crisis. So, I would say New Zealand’s 7% is an incredibly concerning statistic.
It’s not just the physical needs of kids that are suffering, it’s their mental health too. Over half NZ aged 15 to 24 have experienced anxiety or depression on a regular basis.
Multiple governments globally have tried and failed to resolve the problem of childhood obesity
There has long been a stigma that gyms and weights are unsafe for children.
‘’Lifting weights will stunt kids growth’’
‘’They’ll get too big and bulky’’
‘’They might injure themselves’’
The list goes on and on
Sadly, those that peddle these myths are misguided and misinformed.
For those who believe that kids spend most of their time playing outside and don’t need a gym.. Think again. Clearly NZ obesity and wellness statistics show us that we’re not doing nearly enough
Resistance training is not the problem but a solution
On Sunday morning I walked into the lounge to find Bear had made his very own prowler/sled. I then took him through a mini session
There are many complex causes behind childhood obesity and poor mental health. Arguably resistance training is one of the most potent tools we have for fighting the obesity epidemic
Strength training has again and again been consistently proven to support everything from general growth and development, improve body composition, improve heart function and cardiovascular health, improve bone density and massively slash the risk of preventable lifestyle diseases.
Weight training is no more dangerous than any other physical activity
Taking part in any sport poses a risk. Approximately 11-22% of children are injured every year taking part in traditional sports.
Interestingly a 4 year study showed that running posed the greatest risk followed by gymnastics and football. In comparison weight training accounted for less than 1% of injuries
The benefits of resistance training for kids
Whether your kid is sports crazy or a teenager who would rather spend time in their room, weight training has multiple benefits
1 – Healthier kids
If you had a choice to give your child the latest computer game or a lifetime free from preventable disease what would you pick ?
It’s not really a tough question, yet this is the exact choice many parents are making every single week
If you want your child to live a long, happy, fulfilled life, then the gift of health is something you just can’t ignore
Being overweight as a child is a strong predictor of adult obesity and all it’s any associated risks
One study showed that 60% of overweight 5-10 year-olds were at risk of developing at least one major heart health warning sign, including high blood pressure, hyperlipidaemia or poor blood sugar management.
Any form of exercise is beneficial for mitigating the risk of health related disease but strength training has been shown to be incredibly potent in this area.
2 – Less injury prone kids
Resistance training has plenty of research to show the reduced risk of fractures and the decreased likelihood of sports related injuries
3 – More confident kids
Milly working on a 24kg deadlift
Teenage years can be pretty awkward and can often feel like an emotional rollercoaster. It’s no real surprise that lots of teens, especially girls, feel embarrassed and self conscious about getting involved in exercise and sports
But there is huge evidence that strength training helps promote self improvement and individual success. This leads to improved self esteem and body confidence
If your child would rather be anywhere other than the football pitch or the hockey field then weight lifting could be the thing for them.
Unlike team sports, strength training gives opportunities for children who might struggle in team sports. Strength training is scalable and anyone can learn to lift whatever their starting point
3 myths that must be banished
Now you’re sold on the benefits. We need to look at some of the myths that have been floating around for as long as I can remember.
Myth 1 – they’re too young
This might be a little too young 😉
As a general recommendation kids should be at least 7 or 8 before starting resistance training. This is because littlies need time to attain physical maturity. They need to have enough balance, proprioception and coordination
They also need to be cognitively mature enough to use the gym and behave in a safe manner
Myth 2 – it will stunt their growth
This is one of those myths that still doesn’t seem to go away. Research has clearly shown that a well designed strength training program will not stunt growth. In fact a well designed strength program will increase bone density, decrease risk fracture and decrease sporting injury.
Myth 3 – my child will put on too much muscle
Little hercules … he may well have had some performance enhancers. Trust me when I say this isn’t going to be your kid
Oh, if it was only that easy 😉
Strength training for kids typically progresses in the fashion of neurological adaptation, meaning kids tend to get stronger and more flexible but often don’t put muscle mass on like adults.
It’s really not easy to add muscle and if you want to you have to work extremely hard.
Guidelines for the youngster in their lifting
Start slowly
Don’t be in a rush to get your kids lifting heavy. Instead start slowly and spend time mastering the basics. Technique is king, so lighter weights with more reps training to develop skill acquisition.
Personally I like to have both adults and kids to have control over bodyweight exercises before I add load. Mastering bodyweight squats, push ups and hanging.
It was at this point they realised Burpees were on the menu for the day’s workout 😉
Educate them
Teaching your kids about the importance of lifting, nutrition, techniques etc is the foundation of training. Getting them to understand the basics of biomechanics, movements and muscles will go a long way in them being life long lifters.
Master the basics
As mentioned above kids should start by mastering bodyweight before they move onto barbells and dumbbells. That said, once they are ready to pick up some tin, they want to focus on multi joint movements rather than isolation movements. Movements that involve lots of muscle rather than just a single muscle will be far more functional and have better carryover to everyday life
Think squats rather than leg extensions, presses instead of tricep pushdowns, chin ups instead of bicep curls
Make sure they are properly supervised
I think this should go without saying. You wouldn’t let them learn to drive without an instructor so don’t let them go uninstructed
Strength training has the potential to cause serious injury if performed incorrectly. Also not all bodies are the same. Some exercises will suit some and not others.
Finding a professional to screen, assess, correct and develop your kids lifting journey will keep them safe and strong