Articles

"Does Weight Training Hurt Kids?"

There are many misconceptions that apply to whether kids can lift weights, without any detriment to their health and safety. Such misconceptions are that weight lifting can stunt child growth development and break bones that are not fully developed.

Before I go any further, I want to let it be known that scientific study has proven the contrary. In fact, lifting weights can increase bone density and enhance bone development. In a 10 month study involving 9-10 year-old girls, bone mineral density increased 6.2% compared to about 1.4% to those who did not strength train at all (Morris et al.).

Often, parents want there children to avoid weight lifting as they fear that their child may get injured. In particular, parents who have children that are overweight consider calisthenic exercises such as push-ups over lifting weights. Unfortunately, calisthenic exercises can be very hard to complete. This is due to the child's lack of strength to push or pull his or her own body weight. Lifting lighter loads with dumbbells can be less intimidating and easier to accomplish. Furthermore, calisthenic exercises can often lead to injuries to tendons and ligaments, as children will tend to lock joints. With weight training, it can be more controlled.

Other parents want there kids just to walk or run it off. There are only 2 problems here. First, most kids (even if they like to run) like to run in fast, but short intervals. Sustained activity such as walking on a treadmill or walking at the park can become tedious and tiring. Injuries also are more likely to occur in these type of activities as well. The second problem is that this type of program will only help them aerobically and not strengthen and increase the metabolism.

Just like adults, kids are more likely to lose weight and keep it off through weight lifting. This does not mean that the child has to lift like the Incredible Hulk. Also like adults, it is suggested to start out slowly and progress. Once a particular exercise becomes easy at 15 repetitions, then the weight load should increase. It is also more important for children to workout on non-consecutive days. Kids need more time to recover to prevent fatigue.

Typically, children at any age should lift weights 2-3 times a week, every other day. Other activities can be included, such as cardiovascular exercise. However, encouragement and some form of entertaining may be needed to keep them motivated. Most importantly, it should be supervised by someone who is a professional.

Kelly Huggins, B.S., ACSM HFI
The Fitness MythBuster
404.303.8305 kelly@kellyhuggins.com