“Should kids be allowed to lift weights?” “What age is appropriate for weightlifting for a child?” These are common questions that pop up in the minds of parents and guardians regarding weightlifting and children. For some, it is a big no. However, researchers have found that children can benefit from safe strength training.
In this piece, we answer important questions about kids and weights and how lifting weights can benefit a child. It is time to dive in.
What Age Is Safe For a Child to Lift Weights?
A 2022 narrative review shows that formal weightlifting training can begin from 10 to 11 years of age. According to Mayo Clinic, strength training can be part of the child’s fitness plan from age seven to eight. However, the child must have reached the biological and emotional maturity expected for their age.
A major concern is if weightlifting is safe for a child in the first place; studies reveal that the incidence of injuries is pretty low. With adequate supervision and guidance, children who practice weightlifting and strength training have done so with little to no injuries. These studies show that children improve physically and have even gone on to win championships.
Factors to Keep in Mind With Children and Weightlifting
Here are factors to consider if you have a child or are a young athlete looking to lift weights.
Physical Literacy
The human brain is said to have reached 90% of its adult size between ages 6 and 8. Learning and developing fundamental movement and athletic skills is easier when introduced to the child at these ages. Physical literacy, which entails gaining proficiency in basic movement and athletic skills such as running and hopping, ensures the child is more skillful and fit for weightlifting and other sporting activities.
Safety Guidelines
Although injuries during strength training or weightlifting among child athletes are uncommon, adhering to safety guidelines is important. Safety guidelines should protect both the athlete and the equipment used for training. A supervisor should always be in the weight room, and the athlete needs to be well-informed about the guidelines.
Adequate Rest
Include rest periods between workouts during training. Adequate rest ensures that your child is not tired. It also provides time for the body to recoup and be ready for training. Try to adhere to the sleep recommendations for children based on their age as well.
Correct Techniques
Incorporating age-appropriate techniques in lifting weights prevents injuries. Employ the services of a certified trainer to supervise and teach the child the correct techniques. This also ensures that the child develops the proper body form.
Should Kids Lift Weights Before Starting Sports?
Yes! Kids should engage in weightlifting before starting sports as it offers numerous benefits. The benefits of weightlifting and strength training for kids include the following:
- Improves the child’s motor skills and sports performance.
- Lowers the chances of injuries during sporting and recreational activities.
- Increases bone mineral density, ensuring better physical strength
- Better prepares young athletes for the demands and rigors of practice and competition in sports.
- Boosts the body’s metabolic processes.
How the Gym Can Influence Other Areas of Kids’ Lives
Gym work can positively influence a child’s life, even in non-sporting activities.
- Lifting weights helps to build the child’s self-esteem and confidence.
- It improves mental health and reduces the occurrence of depression and anxiety.
- It can lower the risk of diseases such as diabetes mellitus, obesity, and hypertension.
However, before you or your child begins weightlifting, seek the advice of a professional and stick to the guidelines to ensure safety.