Revealing the truth…

Traditionally, terms like “weight lifting, body building and weight training” have been thought to be associated with adults. For example, as soon as you hear the word “body builder”, the immediate picture that comes to your mind is of some mature, massy adult Mr. Muscle with all those perfectly shaped abs and bulging biceps, right?

However, with lots of things changing and being accepted today, more are more parents are showing interest for weight training and may want to get involved with their child on bodybuilding or some other related exercise program. In fact, recent research has revealed that the benefits adults gain from such weight training exercises are also fruitful for children as well. But before giving it a thought, it’s better to review and consider a few things and see if your child fits into the criteria for weight training benefits.

The Suitable Age To Start Body Building / Weight Training
To date, there’s no recommended age to start body building or weight training. There’s a school of thought that believes that pre-pubescent (under 13) kids should not engage in weight training as it may cause premature bone fusion (epiphysis fusion), and, as a result, irreversibly stop vertical height growth. The reality, however, is different, as it has been shown that children under the age of 13 are able to train with light weights as long as they train safely and under supervision. This fact is further supported by the American College of Sports Medicine (ACSM) and the National Strength and Conditioning Association (NSCA). According to both authorities, prepubescent children can safely engage in suitable resistance training, with certain limitations.

According to a retrospective study of injuries associated with weight training in pre-pubescent children, weight training is, in fact, safer than many other sports and activities. As an obligatory precaution, however, prepubescent children (under 13) should not be subjected to the same high-intensity programs that adult body builders tend to participate in. Instead, for such children, some specific strength training program, e.g. light weight training, seems ideal, as these programs could help them get used to the heavy, strenuous exercises at a later age.

Does Weight Lifting Halt Height Growth?
Well, fortunately, the answer to this myth is a big NO. According to the credible source of the American Academy of Pediatrics (Pediatrics Vol. 107 No. 6 June 2001, pp. 1470-1472), "strength training programs do not seem to adversely affect linear growth and do not seem to have any long-term detrimental effect on cardiovascular health". Therefore, if properly followed and practiced, weight lifting or training does not adversely impact a child’s growth or health and, in fact, can be beneficial.

Recommended Do’s And Don’ts
Following are some recommendations and safety measures which would surely help you and your kid practice body building or weight training in the most effective way.

·    Weight training should not be the sole exercise for him / her. Rather, it should form only part of a child's whole exercise regimen.
·    Emphasis should be put on lighter weights and higher repetitions, instead of heavier weights and lesser repetitions.
·    Training context should be non-competitive and should be continuously supervised by an expert or an elder.
·    Special care must be taken to avoid overuse injuries and, therefore, maximal, near-maximal or explosive lifts, e.g. power clean, should be avoided.

Suitable Workouts And Frequency
The specific weight training part of the overall exercise regimen for kids needs only be executed twice a week. As per an expert opinion, a full body routine composed of free weight basic exercises works best. Examples include push-ups (could be done with knees on the floor), squats, crunches, one arm rows, lateral raises, leg raises, calf raises, biceps curls, etc.

Benefits of Weight Training / Body Building In Kids
·    Enhanced punctuality, regularity and academic performance
·    Stronger bones, healthier muscles
·    Improved heart and lung function (better blood pressure control)
·    Desired / optimal body weight and normal cholesterol level due to faster metabolism (prevention against obesity)
·    Long-lasting exercise and dietary habits
·    Better quality and quantity of sleep
·    Increased discipline and self-confidence
·    Low levels of anxiety and stress, if any
All in all, a safe and well-supervised weight training or body building routine for pre-pubescent kids will immensely benefit them in many ways. Such kids will be healthier adults as well and will have relatively more mental and physical strength than those who don’t engage in healthy physical activities.  
So, why not give it a thought today?