From Start to Fitness: Strength training for children

Q: My son’s traveling basketball team has just started having “weight workouts” two times a week for the players. The team consists of boys from 10 to 12 years old. My wife is worried that his may be too young for him to begin to work out with weights, but I think otherwise. Does she have a reason to worry?

A: There have been many studies completed on strength training for children and adolescents. In the past it was suggested that strength training could be dangerous for children and could lead to growth issues. Today, there is research that supports the implementation of a strength-training program for children as long as it is part of a well-supervised and comprehensive health regime.

The American College of Sports Medicine states that “strength training can be a safe and effective activity for this age group provided that the program is properly designed and competently supervised.”

The ACSM also emphasizes that “strength training is a specialized form of physical conditioning distinct from the competitive sports of weightlifting and powerlifting, in which individuals attempt to lift maximal amounts of weight in competition.”

Performed within the proper guidelines, your son can benefit from strength training, which will improve his musculoskeletal strength, motor skills and overall basketball skills (quickness, agility, jumping ability). A well-rounded program including aerobic and flexibility training in addition to strength training is key.

Here are a few guidelines to ensure your son is exercising safely and effectively.

“ Be sure that the coach or person in charge of developing your son’s workouts is knowledgeable and has the experience and proper qualifications. Having once been a basketball player on any level does not guarantee that someone will know how to design a workout program for someone else, especially children. Adult and child/adolescent programs are NOT the same. Make sure your son’s program caters to his needs.

“ Start with the basics. Body-weight exercises are the best type for children. Push-ups, pull-ups and sit-ups are great strength-training exercises.

“ Stay aware and monitor his progress. Ask questions, make mental notes and check in with your son about how he is feeling. If you start to notice any changes or detect your son becoming overly tired, sore or injured, contact his coach immediately and discuss the specifics of his workouts. Seek professional assistance if necessary.