![]() “Modified pushups, body weight squats, sit-ups, and planks are all excellent forms of resistance training that are safe and do not require weights,” he says. ![]() That being said, he does recommend starting with body weight exercises. Raponi believes that as long as weightlifting is done safely, with supervision, and is enjoyable for the individual, there is no wrong age to start resistance training. It’s also about being able to follow rules and instruction in order to learn good movement patterns and proper form. Adam Rivadeneyra, a Sports Medicine Physician with Hoag Orthopedic Institute. “Safety with weightlifting is all about maturity and proper supervision,” says Dr. Age is just a numberĭetermining when a child or teen is ready to start a weightlifting program should be performed on an individualized basis, not just by age. Training programs need to be designed with this in mind. “When a child is able to lift heavier weight due to strength training it is usually due to increased muscular performance rather than an increase in the size of muscle,” he explains. In fact, he says the majority of the benefit that a child will get from weightlifting will be neuromuscular. It’s not about how big you areĬhildren should not be lifting weights with the goal of drastically increasing muscle size, says Dr. This means starting with lighter weights and higher reps and focusing on the execution of the movement rather than on the number on the dumbbell. When you’re young, it’s important to take it slow and build up gradually. Take it slowĬonquering the heavier weights does not happen overnight. If your child is interested in starting a weightlifting program, there are many things to keep in mind, including the following. The shared thought among medical professionals is that weightlifting in kids under 18 is safe when properly applied, says Chris Wolf, DO, sports medicine and regenerative orthopedic specialist at the Bluetail Medical Group. These plates turn into hardened bone when young people reach physical maturity but are softer during development and are therefore more susceptible to damage.īut just because the growth plates are susceptible to damage doesn’t mean an adolescent or teenager should avoid lifting weights. Your growth plates are the cartilaginous areas of growing tissue at the ends of long bones (like the thigh bone, for example). In fact, about 15 to 30 percent of all childhood fractures involve the growth plates. What this myth doesn’t mention is that participation in almost any type of sport or recreational activity carries a risk of injury. But it’s not the result of lifting weights correctly. However, he points out that this is something that can result from poor form, weights that are too heavy, and a lack of supervision. Rob Raponi, a naturopathic doctor and certified sports nutritionist, says the misconception that lifting weights stunts growth likely stems from the fact that injuries to growth plates in immature bones can stunt growth. Most likely, the myth that lifting weights stunts growth came from concern over kids causing damage to their growth plates if they participate in a strength training program.ĭr. Why do people believe that lifting weights stunts growth?
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