Surprising Strength Training Exercise For Your Kids

Is strength-training a good idea for children? Hey! Creating muscle power provides many advantages (for children and adults alike).

Is strength-training a good idea for children? Hey! Creating muscle power provides many advantages (for children and adults alike). Bodyweight and exercise resistance can boost bone mineral density (i.e., make bones stronger). It can create self-esteem for your child (who doesn't like to feel strong?). This can boost her health and cholesterol levels, too.

"Strength training will improve the physical health of children and adolescents of all athletic abilities when performed correctly," says Katherine Stabenow Dahab, MD, who conducted a systematic analysis of clinical studies on the subject (published in the Sports Health journal). Strength training will enhance the performance of your athlete in their chosen sport. This can also improve metabolism, and help your child achieve and maintain a healthy weight.

Strength exercise, such as growth-plate fractures and lower back injuries, poses risks. "The health benefits of strength training however greatly outweigh the possible risks," says Dr. Dahab.

How should Kids Start Strength Training?

Also, preschoolers (3 to 5 years of age) will train for strength, but this does not mean that weights should be raised. Instead, they should do basic exercises that resist body weight — and are enjoyable too. For example, try cobra push-ups: children start face-down on the floor, with their hands bent under the shoulders and elbows. They then step forward, bringing up and forward their heads and chests (but holding onto the floor hands, forearms, bellies, and legs).

Children aged 6 to 9 can start using equipment to add resistance beyond their own body weight. Seek bands or tubes of resistance or small balls of medication or hand weights. (You can also use household products to make your own hand weights.) The American Academy of Pediatrics developed the strength training for the iPod, iPhone, and iPad app for beginners. This is called IronKids, which contains demonstrations of heart, upper body, which lower body exercises. You can also use the software to create personalized training sessions and set goals and reminders.

Muscles will start to bulk up after puberty as a result of the strength training. Children should be taught about the risks of anabolic steroids at this age. Steroids are illegal and toxic, and it may also be other muscle-building supplements — even herbal supplements that are regarded as "healthy."

Physical Strength Exercise for Kids

Emphasize steady, guided movement and proper form of all ages. The goal is to strengthen muscles, not inherently bigger (as do bodybuilders). Make sure he is mature enough to obey instructions and execute movements safely before allowing your child to force train.

Children and teenagers will adopt a customized strength training plan focused on their age, maturity, and ambitions (such as reinforcing muscles they use in other sports). Get advice from your child's age teacher or coach who has experience with babies. The complete routine will include:

Adult Surveillance (always!)

1. Warm-up exercise: 5 to 10 minutes
2. Exercises use a range of resistance devices (free weights, weight machines, resistance bands/tubes, medicine balls)
3. For rising main muscle group, two to three exercises (arms, shoulders, legs, abdomen, upper and lower back chest);
4. Exercises which promote a balance between bending and extending joints
5. Weight/resistance requiring 10 to 15 repetitions in-set; a qualified professional can teach the correct shape and help children learn how and when to add more weight
6. Cooldown 5 to 10 minutes and gentle stretching