Is it safe to let my child do strength training?

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Strength training is growing in popularity, and it’s something people of all ages are getting into. If you’re a parent worried about your kids lifting weights, you’ll be glad to know that research and experts say it can actually be very beneficial when done right. In this blog, we’ll go over the safety tips and benefits of strength training for kids, so you can make the best choices for your child’s fitness journey.

What is strength training?

Strength training is a type of exercise aimed at boosting your muscle strength and endurance. It involves working muscles against resistance to enhance their capacity to generate force. Strength training can be done with dumbbells, barbells, resistance bands, weight machines, or even body weight. The resistance challenges the muscles, leading to increased strength over time.

What are the benefits of strength training for kids?

Improved Physical Fitness: Strength training enhances overall physical fitness by improving muscle strength, endurance, and flexibility. It can help children perform activities of daily living more efficiently and with less risk of injury.
Improved Athletic Performance: For kids involved in sports, strength training can improve performance by increasing speed, power, and agility.
Stronger Bone Health: Regular strength training supports bone density, which is especially important during childhood and adolescence when bones are rapidly growing. This can help reduce the risk of fractures and osteoporosis later in life.
Increased Confidence and Self-Esteem: Achieving fitness goals and mastering new exercises can boost a child’s confidence and self-esteem. It provides a sense of accomplishment and encourages a positive attitude towards physical activity.
Promotes Healthy Habits: Participating in a structured strength training program can help establish lifelong healthy habits and a positive attitude towards exercise.

Safety Guidelines for Strength Training

Proper Supervision: Make sure strength training is supervised by a knowledgeable adult. A qualified coach or therapist can offer guidance on correct technique and help prevent injuries.
Focus on Form: Correct form is essential for safety and effectiveness. Emphasise proper technique rather than lifting heavier weights. Use slow and controlled movements to minimise risk.
Age-Appropriate Exercises: Tailor the strength training program to your child’s age and physical development. Younger children can benefit from bodyweight exercises such as push-ups, squats, and lunges. Older children and teenagers may gradually introduce light weights into their routines.
Warm-Up and Cool-Down: Incorporate a thorough warm-up before beginning strength training and a cool-down afterward. This helps prepare the muscles for exercise and supports recovery, helping to lower the risk of injury.
Rest and Recovery: Adequate rest between strength training sessions is crucial. Children’s muscles need time to recover and grow stronger. Make sure your child has adequate rest between workouts to support muscle recovery and growth.

Getting Started

Before starting a strength training program for your child, it’s a good idea to check with their GP or paediatrician to make sure it’s appropriate for their age and health. Also, you might want to team up with our Physios and Exercise Physiologists at Strong and Courageous to create a program that is safe and tailored to your child’s needs.

A big part of any strength training program for kids is enjoyment. Strength training for kids should be fun and engaging to ensure they stay motivated and enjoy the process. When exercises are enjoyable, kids are more likely to remain consistent and develop a positive attitude towards fitness. Incorporate playful activities and games into the workouts, and allow for breaks and variety to keep things interesting. By making strength training a fun and rewarding experience, you help foster a lifelong love of physical activity and promote overall well-being.