Why We Must Involve Kids in Strength Training

Excerpts from :

https://www.issaonline.com/blog/post/kids-in-the-weight-room?utm_campaign=blog&utm_medium=web&utm_source=linkedin&utm_content=kids-in-the-weight-room

Why Children Can and Should Work on Strength

Most kids are simply not strong enough in this day and age. They are less physically active than ever before. You can see this lack of strength and activity in how kids slouch at their desks or over their mobile devices. Whenever you see poor posture, you are seeing a weak body.

A child that cannot support proper posture does not have adequate muscle strength. They also have poor balance, lack coordination, and have overall bad muscle endurance.

Benefits of Weight Training for Children

  • The primary benefit is that it builds postural strength as well as trunk and joint stability. This improves the ability to support the spine and joints under load and through movement. 
  • Strength training also improves coordination. It helps with injury prevention and contributes to improvements in power, speed, and endurance.
  •  It can give a child the ability to sit, walk, and engage in all other kinds of movements correctly. This helps prevent injury, pain, and future health problems.
  • Most importantly, a youth training program can inspire a child to live an active and healthy lifestyle.

Here are just a few of the benefits of strength training for kids, as supported by research:

  • Improved muscular fitness and body composition
  • Stimulated bone mineralization and improved bone mineral density
  • Improved blood lipid profiles
  • Improved mental health and self-confidence
  • Better sports performance

Some studies have also found that weight training can increase strength, overall function, and mental well-being in children with cerebral palsy. When used during rehabilitation, it can help prevent an injury, particularly to the shoulders and knees.

Best compound and multi-joint movements to improve strength and conditioning in kids

  • Push ups
  • Pull ups
  • Squats (can try different formats)
  • Deadlifts (can try different formats)
  • Bench press
  • Overhead shoulder press
  • Barbell rows (can try different formats)
  • Superman
  • Lunges

Safe Weight Training Guidelines for Children

  • Don’t Start Too Young – Generally, it is recommended that the child be at least 7 years old
  • Teach Good Posture First
  • Teach Strength as a Skill
  • Every Child is an Individual and different
  • Form Before Weight
  • Perfect the squat
  • Keep it simple and progress gradually
  • Supervise
  • Listen to kind’s body

~Praveen Jada

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