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- Strengthening Your Legs
- Working Out on Empty Stomachs
- Making Cardio Less Painful
- Avoid Crashing
- Coping With Sweets
- Increasing Metabolism
- Organize Your Training
- Eating Habits
- Visceral Belly Fat
- The Best Running Shoe
- Strength or Aerobic Capacity?
- Toning Legs with Cardio
- My Doctor's Scale is Off
- More Reps and their Effects
- 04/24/08: Newsletter
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- 5-08-07: Friendly Pressure
- 4-27-07: Running Routines
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- 4-10-07: Back Injury
- 4-03-07: Lunges Quads Butt
- 3-27-07: Running Off Fat
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- 3-23-07: Eating Late
- 3-13-07: Abs for the Obese
- 3-07-07: Supplements
- 2-21-07: Carbs Weight Gain
- 2-14-07: Accurate Bodyweight
- 2-07-07: Weight Fluctuations
- 1-30-07: Best Oatmeal
- 1-21-07: Winter Cardio
- 1-14-07: Training Children
- 1-10-07: Sick Bay
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- 2006: Archives
- 2005: Archives
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10-18-05// Kids Lifting
How do I get my children started on a proper weight training program?
Dear Chris:
I am a former football player and father of three boys ages 10, 12 and 13. All three of my boys play sports and are very interested in physical activity. We have weights at our house and the boys sometimes watch me work out .They are constantly asking me when they can start to lift weights .I’m glad they are interested but I’m not sure how to get them started. Do you think there is any danger in letting them lift free weights? Do you have any suggestions on what type of program I should use. Any advice you have would be greatly appreciated. Thank you for your time.
Frank S.
Dear Frank:
The main concern with children lifting weight is that they could possible injure their growth plates. Growth plates are a layer of cartilage at the end of the bone where most of the growth takes place. It is believed that damage to these plates could stunt the child’s growth. Research shows that injuries such as these are usually caused by the child lifting heavy or near maximum weights. Therefore when starting your children on a weight training program you should concentrate on proper form, technique and muscular endurance .In other words don’t be concerned with how much weight they can lift but whether they can do the exercises correctly. Never allow your child to lift a weight that they can only do for 1-5 repetitions. A good rule of thumb is to make sure they can lift the weight for 10-15 repetitions with proper form with out being fatigued.
You may also want to start with a program that only has one exercise for each body part. Complete 1-3 sets for each exercise. This program can be done 2-3 times a week with at least one day’s rest in between each work out. This technique will help to prevent injury. As your child gets older you can begin to increase the weight or add sets for each body part. You may also want to consider starting with exercises that incorporate the child’s own body weight such as sit ups or push ups. These exercises help you to build a foundation by improving the child’s strength and balance and coordination.
I also recommend you consult with a professional. Look for someone that specializes in training young athletes to lift weights. They can help you design a program that’s right for your child. It is also important to get clearance from your doctor before starting your children on any exercise program.
Dear Chris:
I have been lifting weights for about two years. I want to get my lower body in better shape. I have read a lot of articles that say that squats are one of the best leg exercises you can possible do. The problem is that I have also heard that doing squats can make your butt big. Is this true?
Kelley M.
Dear Kelley:
There is no question that when performed correctly the squat is a great leg exercise. The question is whether or not you have the big but gene. In other words we all have certain trouble spots that seem to need more work than the rest of our bodies. If big butts run in your family chances are you may have the potential to put unwanted mass in that particular area. If your backside isn’t large you should have no problem. Squat till your hearts content.