Weight Training for children

 

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What is Strength Training and is it Safe for Kids?

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Done properly, strength training can: Increase your child’s muscle strength and endurance Help protect your child’s muscles and joints from sports-related injuries Help improve your child’s performance in nearly any sport, from dancing and figure skating to football and soccer Develop proper. A Weight-Training Workout for Kids Benefits. Resistance exercise used in strength training builds muscle strength and stamina.

This increases lean body Optimal Age to Begin. Weight training is appropriate once a child can maintain balance and postural control and can Preparation. Before a. The American Academy of Pediatrics even recommends strength training for kids ages eight and up.

But still, the confusion remains, and one of the most common concerns I hear about is stunted growth. Coach Mike Tromello addressed this concern in his article, It Will NOT Stunt Growth: Strength Programming for the Adolescent Athlete. According to research done by the National Strength and Conditioning Association (NSCA), resistance training is both safe and effective for kids and adolescents.

Strength training is associated with a lower risk of injury than participation in sports, and may help in. The amount of weight used should be based on the child’s size and strength. Kids should begin without resistance and increase to light weights when proper technique is achieved.

Progression occurs by increasing sets or exercises. A 10-minute cardiovascular activity and stretching warmup should precede the strength training routine. Wait until the child is old enough. Get a check-up first. Don’t overdo it.

Make sure the child’s workouts are supervised by a qualified trainer who emphasizes safety and correct technique. Strength training, also known as resistance training, uses resistance methods like free weights, weight machines, elastic tubing, or the person’s own body weight to enhance muscle size. Strength Training For Kids Guidelines As a rule, children should do about 20 minutes of well-designed and carefully supervised strength training (ideally sandwiched between 10 minutes of warm-up and cool-down activities) 2 or 3 nonconsecutive days each week.

Safe Strength Training for Kids At all ages, emphasize slow, controlled movements and proper form. The idea is to make muscles stronger, not necessarily bigger (like bodybuilders do). Before encouraging your child to strength train, make sure he is mature enough to follow directions and perform movements safely.

The best time for boys to optimize strength training is between 14-18 years and for girls 11-16 years. That being said, this does not mean that strength training can’t or shouldn’t be undertaken before these ages.

List of related literature:

In the beginning of resistance training programs for younger children (5 and 6 years of age), body weight exercises and partner exercises should be used to develop basic strength and prepare them for other resistance exercise programs as they grow older.

“Science and Practice of Strength Training” by Vladimir M. Zatsiorsky, William J. Kraemer, Andrew C. Fry
from Science and Practice of Strength Training
by Vladimir M. Zatsiorsky, William J. Kraemer, Andrew C. Fry
Human Kinetics, 2020

• Strength training should be incorporated into the child’s exercise program with aerobic conditioning, flexibility, and sports participation.

“Netter's Sports Medicine E-Book” by Christopher Madden, Margot Putukian, Eric McCarty, Craig Young
from Netter’s Sports Medicine E-Book
by Christopher Madden, Margot Putukian, et. al.
Elsevier Health Sciences, 2017

To reduce the risk of injury, youth strength training programs must be well designed and supervised by qualified professionals who should be careful to match the strength training program to the needs, interests, and abilities of each child.

“Encyclopedia of Sports Medicine” by Lyle J. Micheli, M.D.
from Encyclopedia of Sports Medicine
by Lyle J. Micheli, M.D.
SAGE Publications, 2010

Strength training programs can begin around 6 to 7 years of age, when the child’s balance and posture control mature sufficiently and emotional maturity is adequate to be able to receive and follow directions (Zwolski et al., 2017).

“School Nursing: A Comprehensive Text” by Janice Selekman, Robin Adair Shannon, Catherine F Yonkaitis
from School Nursing: A Comprehensive Text
by Janice Selekman, Robin Adair Shannon, Catherine F Yonkaitis
F. A. Davis Company, 2019

In the past, many fitness and health experts, as well as parents, have feared that strength training is dangerous for children.

“Physical Education for Lifelong Fitness: The Physical Best Teacher's Guide” by Physical Best (Program), Suzan F. Ayers, National Association for Sport and Physical Education, Mary Jo Sariscsany
from Physical Education for Lifelong Fitness: The Physical Best Teacher’s Guide
by Physical Best (Program), Suzan F. Ayers, et. al.
Human Kinetics, 2011

Strength training in children.

“Clinical Exercise Physiology” by Jonathan K. Ehrman, Paul M. Gordon, Paul S. Visich, Steven Keteyian
from Clinical Exercise Physiology
by Jonathan K. Ehrman, Paul M. Gordon, et. al.
Human Kinetics, 2009

Strength training for children and adolescents.

“Dynamic Physical Education for Elementary School Children” by Robert P. Pangrazi, Aaron Beighle
from Dynamic Physical Education for Elementary School Children
by Robert P. Pangrazi, Aaron Beighle
Human Kinetics, 2019

For youngsters who show an interest, I’d recommend starting a weight training program at about age 12 with very light loads that focuses on developing and refining the techniques of common strength exercises.

“The Triathlete's Training Bible: The World’s Most Comprehensive Training Guide, 4th Ed.” by Joe Friel
from The Triathlete’s Training Bible: The World’s Most Comprehensive Training Guide, 4th Ed.
by Joe Friel
VeloPress, 2016

Sewall L, Micheli LJ: Strength training for children.

“The Athlete's Shoulder E-Book” by James R. Andrews, Kevin E. Wilk, Michael M. Reinold
from The Athlete’s Shoulder E-Book
by James R. Andrews, Kevin E. Wilk, Michael M. Reinold
Elsevier Health Sciences, 2008

Specific recommendations for youth starting with strength training can be found in the review articles of Behm et al. [47] and, more recently, Faigenbaum et al. [34].

“Concurrent Aerobic and Strength Training: Scientific Basics and Practical Applications” by Moritz Schumann, Bent R. Rønnestad
from Concurrent Aerobic and Strength Training: Scientific Basics and Practical Applications
by Moritz Schumann, Bent R. Rønnestad
Springer International Publishing, 2018

Oktay Kutluk

Kutluk Oktay, MD, FACOG is one of the world's foremost experts in fertility preservation as well as ovarian stimulation and in vitro fertilization for infertility treatments. He developed and performed the world's first ovarian transplantation procedures as well as pioneered new ovarian stimulation protocols for embryo and oocyte freezing for breast and endometrial cancer patients.

Mail: [email protected]
Telephone: +1 (877) 492-3666

Biography: https://medicine.yale.edu/profile/kutluk_oktay/
Bibliography: oktay_bibliography

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14 comments

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  • Wow great advice, It is actually a good way to bond with your kids especially now that almost all outdoor activities are cancelled. Thanks for the ideas.

  • There are several factors in the top senior exercises. One resource I found that succeeds in merging these is the Seniorcises (check it out on google) definately the most useful guide that I have ever heard of. look at the amazing info.

  • I’m 12 years old I’ve searched that it’s impossible for me to build some muscle I’ve tried now for like a year to build muscle I’ve tried my best got some recovery days, the results were awesome I bench press, curl, squat, and deadlift. If you got some questions I’ll answer. Give your best get the best results.

    Edit: no injuries no trainer or adult only me.

  • I’m only 10. This is good for working out! I can tell I really need improvement, for I could barely do the warmups. I can only do 26 push ups in 2 minutes.. I need improvement. Also, 12 seconds plank… yeah.. I’m terrible

  • These are 7 exercises which are quite simple yet effective, This video about getting stronger was great! so hopefully they will keep him in shape for the time being, thank you for posting this video!

  • Dope video! I love that it is especially made for kids. I’m trying to get my nephews healthy and fit. I’m definitely going to show them this video!

  • Really it, such a great idea. I’m gonna try this with him starting tomorrow to workout along with me, I think he’ll really enjoy it. many Thanks Doc.

  • highly motivating exercise routine that when performed with kids results in a positive health and physical balance, making kids stronger and starting early is highly beneficial as they tend to veer onto the digital path as soon as they get a chance, great clear demonstration.

  • I’ve use https://vk.com/id432304135?w=wall432304135_4 аnd I’vе gone from 207lbs to 215lbs. prеttу сleаan muscle, gоod dieting lifting 3 dауs a wеek. I’m a continuеd сustоmеr. 3rd bоttle

  • First video i ever watched on this channel but so happy these kids were allowed to workout shirtless. it makes working out more fun

  • Cheers for this, been searching for “child life month” for a while now, and I think this has helped. Have you ever come across Elilan Coachify Domination (do a search on google )? Ive heard some amazing things about it and my brother in law got cool success with it.

  • Not sure it’s because I’m not into wrestling a lot but this is the first time I’ve seen some of these techniques. They are quite effective I guess.

  • I’m curious to know what the straps are called that you’re using on the med balls? I have the same ones but I can’t find those straps?

  • This is really important right now as my kid is not in school and hasn’t been able to do any sports in quite a while! These are 7 exercises which are quite simple yet effective, so hopefully they will keep him in shape for the time being, thank you for posting this video!