Weight training is a form of strength training that involves the use of external weights to increase muscle strength. It is usually performed using equipment such as dumbbells , barbells , or weight machines. Weight training aims to train the muscles of the body, increase endurance, and improve posture.
However, when it comes to children, it is important to ensure that the exercises performed are appropriate to their age, physical abilities and body development.
Benefits of Weight Lifting Training for Children
1. Increase Muscle Strength
Children who regularly do weight lifting exercises with proper supervision can experience increased muscle strength. This exercise helps strengthen the muscles of the upper and lower body, which in turn supports everyday physical activities, such as running, jumping, and playing.
2. Supports Bone Growth
While there are concerns that weightlifting can affect children's bone growth, research shows that strength training, when done correctly, can actually support bone health. The right amount of weight will stimulate the growth of healthy, strong bones.
3. Improve Coordination and Balance
Weight lifting exercises require proper technique to maintain good posture. This indirectly improves children's coordination and balance, especially as they grow.
4. Forming Exercise Habits from an Early Age
Children who start exercising at an early age are more likely to maintain a healthy lifestyle into adulthood. Weight training can become part of their routine, which indirectly helps reduce the risk of obesity and other health problems in the future.
Potential Risks of Weightlifting for Children
1. Muscle and Joint Injuries
One of the main risks of weight lifting is muscle and joint injuries. Children who are not properly supervised or use weights that are too heavy are at risk of injuries such as sprains, strains, or even broken bones.
2. Growth Disorders
While weightlifting does not always affect a child's growth, using too much weight can put too much pressure on the growth plate. This can have a negative impact on the growth process if not managed properly.
3. Wrong Technique
Improper technique when lifting weights can cause long-term injuries to a child's body. Therefore, it is important for children to get guidance from a trainer or fitness expert who is experienced in training children.
The Right Age to Start Weightlifting
There is no set age for children to start weight lifting, but most health experts agree that children can begin light strength training as early as 7-8 years old, with close supervision. At this age, training should focus on developing proper technique, using very light weights or no weights at all.
Recommended Weightlifting Exercises for Kids
1. Focus on Correct Technique
Before children begin using heavier weights, they should be taught proper technique. Teaching good posture and proper movement is essential to reducing the risk of injury.
2. Use Age-Appropriate Weights
Children do not need heavy weights to benefit from weight training. Use light weights or even no weights to practice the movements properly before gradually increasing the weight according to your child's ability.
3. Expert Supervision
Make sure that children always exercise under the supervision of a fitness professional or trainer who understands the physical needs of children. They can provide proper guidance on appropriate techniques and loads.
4. Variation Exercises
To maintain interest and reduce boredom, children can be given variations of other strength training, such as bodyweight exercises such as push-ups, squats, or planks.
Weight training can be a beneficial activity for children when done correctly and according to their physical abilities. With proper supervision and a focus on technique, children can increase muscle strength, support bone growth, and develop healthy exercise habits from an early age. However, it is important for parents to remain aware of the potential risk of injury, and to always put their children's safety first when strength training.
