Strength Training Safety for Kids in the Weight Room

Weight training offers a range of benefits to children. Weight training involves using free weights or machines to help build muscle. It also is often referred to as strength training. The Mayo Clinic encourages parents to consider strength training as a part of overall childhood fitness. However, the American Academy of Pediatrics warns that weight-training carries a risk of permanent injury and even death. It is vital that parents look into the safety of any weight-training program their children are engaged in.

  1. Supervision

    • Dr. Paul Stricker with the American Academy of Pediatricians stresses the importance of supervision in weight training. Stricker points out that form is vital to working muscles properly to get the most benefit from the exercise and to keep the child safe. Young weight trainers must start with light weights and move up incrementally. Children who jump to heavier weights before they are ready can increase the chances of hurting themselves. Stricker points out that several studies have shown that supervised 8- to 11-year-olds have virtually no injuries when they are supervised.

    Size of Equipment

    • The training facility must have equipment that is sized for children. Adult weight-training machines are far too large for short arms and legs. Hyperextending these limbs leads to injury. In addition, children̵7;s weight machines have smaller-size weights, allowing the youngster to move up incrementally as she develops stronger muscles.

    What to Look For

    • In order to prevent injury, any program that works with children should have an instructor-to-child ratio of no more than 1 to 10, according to KidsHealth. Beginners often benefit from individual instruction. In addition, the program should include stretching and calisthenics both before and after strength training. This keeps the child̵7;s muscles and joints flexible and strong. The program should offer at least one day off between strength-training days to allow muscles to heal.

    Steroids

    • Children won't develop large muscles until after puberty when testosterone increases, but some youngsters aren̵7;t prepared to wait. Many young athletes are tempted to use anabolic steroids without understanding the risks, according to HealthyChildren.org. Watch your child for any signs that he might be using anabolic steroids. These signs include severe acne, wild mood swings and combative behavior. Teens who use steroids might also hide the drug paraphernalia such as syringes and vials of the drug.

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