Contrary to popular belief, strength training is perfectly safe for both teens and children.  In fact, according to an article in Pediatrics published in 2001, children as young as 6 years old can begin a properly supervised strength training program. At that age the children will increase their strength, but they will not enlarge their muscles.  The hormones that puberty brings are needed for muscles to grow bigger.  Strength training at any age will, however, increase bone density.

When children are strength training it is important that proper technique is used.  Children should be focusing on strength training, not weight lifting.  Light resistance and controlled movement is the best way for children to train.  Attempting heavy lifts, as in bodybuilding or weightlifting, when the bones and muscles are not ready for it can cause injury.  Proper form disappears when a child is struggling to lift too much weight and this can cause muscle and tendon damage.

Strength training properly will increase a child’s strength and endurance.  It will also help protect joints from injury and will improve a child’s ability in almost any sport.  If your child is not an athlete, strength training is still beneficial.  Life in this day and age is often too sedentary and more and more children are being diagnosed with high blood pressure and high cholesterol levels as well as obesity.  Strength training will help forestall these problems or help bring them into line if they are already present.  Just remember to keep it light and keep it fun with kids.

Once your child has entered puberty he will be able to start building muscle with a strength training program.  Teens should avoid trying to use too much weight.  Don’t go for the 1RM as the muscles and tendons are still very susceptible to injury at this age.  Moderate weight with more reps will do a better job of building muscle for teens.  Teens also need to remember that a big part of strength training is adequate rest, both for the muscle and for the teen.  Strength training sessions should be no closer than every other day, every 2 days is even better.  Muscles do not grow during the work out.  The work out provides the building material, but the actual growth happens during rest.  That is something we all need to remember!