Lets get the children off their devices and into the gym!
There are many misconceptions about weight training for children. Many parents consider weight training for children dangerous or worry that it will stunt their growth or cause injuries. A recent systematic review shed light on the positive impacts of weight training for children aged 4-12, debunking many of these myths.
Key Findings from the Review
The systematic review found that weight training for children has several beneficial effects, including:
- Improved lean mass: Weight training helps children increase their lean body mass.
- Decreased fat mass: Regular weight training contributes to a reduction in fat mass.
- Increased strength: Children who engage in weight training show significant improvements in strength.
- Enhanced coordination and balance: Weight training positively affects children’s coordination and balance, making them more agile and less prone to injuries.
Importantly, the review found no negative side effects associated with weight training in children. This is reassuring for parents who might be concerned about potential risks.
Addressing Common Concerns
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Age to start weight training: Children can start weight training at age 4. At this age, the focus should be on light weights and proper form rather than heavy lifting.
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Types of exercises: Initially, exercises should be simple and enjoyable for the child. Examples include bodyweight exercises like squats, push-ups, and basic resistance training. The key is to make the exercises fun and engaging.
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Coordination and muscle-bound myths: Contrary to the belief that weight training might make children less coordinated or muscle-bound, the review found that weight training improved coordination and overall physical agility. In other words, weight training positively impacts a child’s athletic abilities.
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Growth Concerns: One of the most common myths is that weight training stunts growth. This review found no evidence that weight training stunts growth.
Practical Tips for Parents and Trainers
- Focus on Fun and Safety: At young ages, children are not strong enough to cause significant injuries to themselves. Therefore, the emphasis should be on choosing exercises they enjoy and ensuring they have fun. This approach encourages a lifelong interest in fitness.
- Progressive Technique Training: As children grow older and stronger, gradually introduce more focus on proper technique and progressively more challenging exercises.
In summary, weight training for children is safe, effective, and beneficial in numerous ways. It helps build lean muscle mass, reduces fat mass, enhances strength, and improves coordination and balance—all without any negative side effects. Encouraging children to participate in weight training sets children up for a healthier, more active lifestyle.
For more detailed information, you can read the study here.
