Kid strength training program

Planks: Lie on the ground on your belly, chest lifted off ground. Flex your feet toes on the floor , engage legs, and lift body up, balancing on forearms and toes. Keep entire body strong and butt in line with shoulders and heels. Push-ups: Get into position and bend elbows and lower chest toward the ground, then push back up. Side leg raises: Lie on one side, with your feet and hips stacked; prop yourself up on your forearm.

Align shoulder over elbow. Lift your top leg straight up, keeping foot parallel with the ground and flexing your toes; pause at top, then lower. Side planks: Lie on one side and prop yourself up on your forearm. Stack your feet and hips. Lift hips straight off the ground. Repeat on the opposite side. Squat jumps: Stand with your feet hip- width apart, bend your knees, and squat your butt back and down, then jump straight up in the air, and land back down in the squat with knees bent.

Straight-arm planks with arm row: Get into a push-up position, with feet slightly wider than hip-width. Hold it while you bend right elbow and lift it straight up, bringing hand up by side. Lower hand and repeat on the other side. Supermans: Lie facedown, with your arms and legs extended. Youth strength training programs should start with 1 to 2 sets per exercise, with 6 to 15 repetitions in each set. For children and adolescents, the initial load should be selected so that 10 to 15 repetitions can be completed with some fatigue but no muscle failure.

If the participant fails to complete at least 10 repetitions per set or is unable to maintain proper form, 5 , 44 then the weight is probably too heavy and should thus be reduced. Participants should rest approximately 1 to 3 minutes between sets and should strength-train 2 to 3 nonconsecutive days each week for maximum results. Numerous myths concerning strength training in children deserve discussion.

One misunderstanding concerns strength training and growth plate injuries. Participation in almost any type of sport or recreational activity carries a risk of injury.

A well-supervised strength training program has no greater inherent risk than that of any other youth sport or activity. The context in which these injuries occurred ie, supervision, technique, equipment use was not recorded, which makes the data difficult to interpret. The rare case reports of epiphyseal plate fractures related to strength training are attributed to misusing equipment, lifting inappropriate amounts of weight, using improper technique, or training without qualified adult supervision.

Similar to rare epiphyseal injuries, soft-tissue injuries to the lower back are usually the result of poor technique, too much weight, or ballistic lifts. Most serious injuries to the lower back occur while using free weights. Strength training at a young age can be beneficial, but it is not a panacea for sports-related injuries. There is no direct correlation between strength training and incidence or severity of injuries in young athletes.

Participation in a conditioning program may, however, indirectly reduce the risk or severity of sports-related injuries. Preventive exercise prehabilitation focuses on the strength training of muscle groups that are subjected to overuse in specific sports. For example, strengthening the rotator cuff and scapular muscles may reduce shoulder overuse injuries in overhead sports such as swimming.

ACL injuries can be devastating to a young athlete. Young athletes may strength-train because they believe it will improve their athletic performance. Although strength training may positively influence athletic performance, many other variables affect performance. Increased strength may improve motor skills—long jump, 19 , 30 vertical jump, 45 m dash, 11 , 30 squat jump, 11 and agility runs 11 , 30 —but may not directly improve performance.

However, some studies have failed to show improvement in the vertical jump, 17 , 45 yd sprint, 24 and flexibility. Some studies, however, have demonstrated sport-specific improvement after strength training. An improvement in handball-throwing velocity in adolescent players has been seen with strength training. A long-held belief by many clinicians was that strength training is not effective in children until they have significant levels of circulating testosterone, which is needed for muscle hypertrophy.

Children gain strength through neural adaptations, not muscle hypertrophy. Prepubertal children and postpubertal adolescents respond to strength training differently; namely, adolescents are capable of greater absolute gains owing to higher levels of circulating androgens. Early physical training not necessarily strength training has produced an increased cross-sectional area of the erector spinae, multifidus, and psoas musculature, as documented on axial MRI studies, in comparison with age-matched nonathletic controls.

Muscle cross-sectional area adjusted for body mass directly correlated with trunk flexion and extension strength. These findings suggest that long-term sports participation alone can lead to significant muscular hypertrophy and strength gains in young athletes. The American Academy of Pediatrics recommends that children and adolescents avoid competitive Olympic-style weight lifting and power lifting until they reach physical and skeletal maturity.

Despite this recommendation, some skeletally immature athletes do complete in Olympic-style lifting. To ensure their safety, such athletes should follow proper progression, as well as the guidance of a skilled coach. The snatch and clean and jerk are complex movements that require skilled coaching and supervision.

Such lifts should never be attempted without proper training and supervision. Strength training, when performed in a controlled, supervised environment, can help children and adolescents of all athletic abilities safely improve their strength and overall health and well-being. No potential conflict of interest declared. National Center for Biotechnology Information , U. Journal List Sports Health v.

Sports Health. Author information Copyright and License information Disclaimer. This article has been cited by other articles in PMC. Conclusion: Youth—athletes and nonathletes alike—can successfully and safely improve their strength and overall health by participating in a well-supervised program. Keywords: weight training, strength training, strength. Guidelines for Strength Training Before a child starts a training program, the training supervisor, the child, and the parents should discuss the goals and expectations.

Strength Training Myths Numerous myths concerning strength training in children deserve discussion. Olympic-Style Lifting The American Academy of Pediatrics recommends that children and adolescents avoid competitive Olympic-style weight lifting and power lifting until they reach physical and skeletal maturity. Summary Strength training, when performed in a controlled, supervised environment, can help children and adolescents of all athletic abilities safely improve their strength and overall health and well-being.

Footnotes No potential conflict of interest declared. References 1. American Academy of Pediatrics Council on Sports Medicine and Fitness and Council on School Health Active healthy living: prevention of childhood obesity through increased physical activity. Aortic root size and prevalence of aortic regurgitation in elite strength trained athletes. Am J Cardiol. Benjamin H, Blow KM. Strength training for children and adolescents: what can physicians recommend. Phys Sportsmed. Blanksby B, Gregor J.

Anthropometric, strength, and physiological changes in male and female swimmers with progressive resistance training. Does your child or teen want to build strength and stamina?

Pediatricians and youth fitness trainers say it is safe and beneficial to introduce young people to supervised, progressive weight training. Resistance exercise used in strength training builds muscle strength and stamina. This increases lean body mass and improves the metabolic rate, which is especially beneficial for kids who are overweight. Strength training on a regular basis is good for heart health, cholesterol levels, and building strong bones.

Strength training is also a part of programs to reduce knee injuries for girls. It can help improve sports performance, but even more importantly it builds a fitness habit that can serve the child well throughout life.

Weight training is appropriate once a child can maintain balance and postural control and can listen to and follow directions. This is usually around age 7 or 8 but it depends on your child's maturity level. Although children under 10 years may develop strength from training with weights, adolescents in the range of 10 to 15 years are usually the group who are the most interested. Your child should also want to do this activity and be prepared to train multiple times per week.

Strength training for children is not weightlifting, powerlifting , or bodybuilding in their purest forms, which are aimed at competition. These distinctions should be clear to parents, trainers, and children. Before a young teen starts a formal weight training program, an evaluation by a pediatrician or sports medicine doctor is recommended.

There are a few conditions where weight training is not recommended, including for children with uncontrolled high blood pressure, seizure disorders, or those who have undergone chemotherapy for childhood cancers.

A qualified trainer with some experience in training teens should supervise participants at all times, especially for groups that are likely to lose concentration. A suggested instructor-to-child ratio should be 1 to 10 or fewer. It might be best to start with one-on-one sessions with a personal trainer or coach. Good form and progression of loads over time are essential for any novice weight trainer, but especially with developing and immature bodies. Always be aware of safety requirements including proper technique and appropriate weight selection.

Competition between friends or other children in the training group can lead to the selection of a weight that is too heavy or using poor technique that could lead to injury. When choosing a place to work out, look for a well-equipped gym with equipment that is adjustable for the light loads required for adolescents, who are less robust than adults. If a gym isn't an option, light dumbbells or bodyweight exercises can be substituted for machine equipment and barbells.