Dominic Stone
Building muscle strength is an important part of a child's overall fitness and health. Stronger muscles can help prevent injuries and aid in recovery. While it's hard to say at what age kids can start strength training, it's important to note that kids will not likely grow muscles before puberty. Therefore, the focus should be on introducing fun activities that promote a healthy habit of exercise and proper form. This can include bodyweight exercises like hopping, jumping, skips, and lunges, as well as light weights with a high number of repetitions. It is recommended that children learn proper techniques, are supervised, and have access to child-sized equipment to ensure safety.
| Characteristics | Values |
|---|---|
| Number of repetitions | 8-12 |
| Weight | Light |
| Type of exercise | Body weight exercises, e.g. sit-ups, push-ups, squats, hops, skips, lunges, etc. |
| Supervision | Yes |
| Technique | Proper |
| Instructor | Certified strength-training expert with experience working with kids |
| Warm-up | 5-10 minutes of aerobic activity and dynamic stretching |
| Cool-down | Less intense activity and static stretching |
| Frequency | 2-3 days per week |
| Session duration | 20-30 minutes |
| Rest | At least one day between sessions |
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What You'll Learn
Body weight exercises
Bodyweight exercises are a great way for kids to build muscle strength and stamina. It is important to note that children should not lift weights until after puberty as their muscles, tendons, and ligaments are not fully developed and could tear under the stress. Bodyweight exercises are a safer alternative for younger kids to build muscle without injuring themselves.
Before starting any exercise program, it is recommended to consult a doctor to address any medical concerns and develop a safe exercise program. It is also important to ensure that children are properly warmed up before exercising. A warm-up should include 5-10 minutes of light aerobic activity, such as walking, jogging, or jumping rope, followed by dynamic stretching. This helps get the blood flowing and prepares the muscles for the upcoming workout.
There are various bodyweight exercises that kids can do to build muscle strength. These include:
- Pushing, pulling, and climbing
- Running and jumping
- Hiking and gymnastics
- Playing on the monkey bars
- Using a teeter-totter
- Pumping a swing
Additionally, there are some partner exercises that can be done with a friend or sibling. For example, one partner can lie face-down on the floor while the other partner stands between their feet and grasps their ankles. The first partner then pushes up with their arms until they are straight, and the second partner lifts their ankles until they are standing straight up. The first partner then walks on their hands for 20 steps while the second partner supports their body.
It is important to remember that the focus for kids should be on being healthy and building strength, rather than just growing muscles. A well-designed and supervised program can help kids build healthy muscles, joints, and bones, and reduce the risk of injuries. Qualified instructors with experience in working with kids can provide guidance on proper form and technique to ensure safe and effective strength training.
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Light weights and high reps
It is important to note that kids are not likely to grow muscles before puberty. The hormones needed to grow big, bulky muscles come with puberty, so do not push a child to lift weights or start training plans when they cannot even reap the rewards. Instead, the focus should be on introducing fun activities that make kids excited about fitness and about starting this healthy habit at an early age.
When lifting lighter weights with more reps, the muscle tissue and nervous system are given a chance to recover while also building endurance. This method also helps to improve your form, which is very important when strength training.
To incorporate this method into a workout, try to do 8-12 reps of an exercise with a weight that challenges you but still feels comfortable. You can use your own body weight for these exercises, such as squats, lunges, and calf raises, or use light weights for bicep curls or dumbbell rows.
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Safe practices
It is important to keep in mind that children who are the same age can have very different skills and maturity levels. Therefore, it is best to consult a doctor before starting any exercise program. A doctor can advise on any medical concerns and help develop a safe exercise program for your child's body.
Children should not focus excessively on muscle building before they reach puberty. The hormones needed to grow big, bulky muscles come with puberty, so it is not advisable to push a child to lift weights or start training plans when they cannot even reap the rewards. Instead, the focus should be on introducing fun activities that make kids excited about fitness and starting healthy habits early on.
If your child is interested in building strength, they can start with light weights or body weight exercises, such as hopping, jumping, sit-ups, push-ups, and squats. They should focus on proper form and technique, with qualified instruction and supervision. The amount of weight will depend on their age, size, form, experience, and strength level. In general, if they can't lift the weight comfortably and with proper technique at least 8 times, the weight is too heavy.
It is also important to warm up before exercising with at least 5-10 minutes of aerobic activity and dynamic stretching, and to cool down afterward with less intense activity and static stretching. Growing bodies need recovery time, so it is important to monitor rest days to manage soreness. Children should also be encouraged to participate in sports, which builds functional strength, such as tennis, swimming, and soccer, which indirectly train muscles supporting speed, endurance, and coordination.
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Building bone strength
Building strong bones during childhood is a great way to ensure bone health throughout life. We build most of our bone density as kids and teens, and by the time we reach our 30s, bones stop growing in density and require maintenance. Here are some ways to build bone strength in children:
Diet
A diet rich in calcium is key to building bone strength. Calcium is a mineral that helps build and maintain bone mass. Calcium can be found in dairy products, beans, nuts and seeds, and leafy green vegetables. It is also often added to foods like orange juice or cereal. Vitamin D is another essential nutrient for bone health as it helps the body absorb calcium. Vitamin D can be obtained through exposure to sunlight, and through foods like fatty fish, liver, eggs, and mushrooms. It is also added to many foods such as cereals, orange juice, and milk. Other vitamins that are good for bone health include vitamin C, which can be found in fruits and vegetables, and vitamin K2, which is found in fermented foods, liver, eggs, and meat. In addition to vitamins and minerals, it is important to ensure your child is getting the recommended daily allowance of nutrients and maintaining a healthy weight. Obesity is a growing problem and can negatively impact bone health.
Exercise
Weight-bearing exercises such as walking, running, jumping, and climbing are excellent for building bone strength. These activities use the force of muscles and gravity to put pressure on bones, causing the body to build up stronger bones. It is recommended that children get at least an hour of physical activity each day, including weight-bearing exercises. You can also create fun high-impact obstacle courses for your child to help build their bone strength. For example, you can have them do single-leg hops, double-leg hops, drop hops, frog leaps, and hopscotch.
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Making exercise fun
Exercise is important for children's health, and it can help them maintain a healthy weight and prevent diseases later in life. However, it can be challenging to get kids off the couch and interested in physical activity. Here are some tips to make exercise fun and engaging for kids, helping them build muscle and develop healthy habits.
Lead by Example
Children often mimic adults, so leading a healthy lifestyle yourself is crucial. Show your kids that exercise is enjoyable and a priority for your family. If they see you being active and having fun, they are more likely to follow suit and develop a positive attitude towards exercise. Be excited about physical activity and present it as a pleasure, not a chore.
Outdoor Activities
Encourage your kids to spend time outdoors, as this will naturally increase their physical activity levels. Take them to a park, playground, or a fun indoor play space where they can run around and be active. Organise outdoor games and activities such as scavenger hunts, obstacle courses, or sports like basketball or soccer. If you have a backyard, simple activities like wrestling, jumping rope, or playing with the family dog can be fun and muscle-building.
Get Creative
Make exercise creative and playful. Turn on some music and have a dance party, or incorporate simple props from the dollar store into movement-based games. Try classic games like potato sacks, tug of war, or tag. These activities can be done with friends, making them more enjoyable and social.
Active Gifts and Rewards
Give your kids gifts that promote physical activity, such as rollerblades, bicycles, or active-play video games. You can also structure physical activity as a reward for good behaviour. For example, toss a Frisbee as a break from homework or chores, making exercise something to look forward to.
Family and Friends Involvement
Involve the whole family in physical activities. Go for bike rides, walk the dog, or explore a nearby park together. Friends can also be a great source of motivation. Encourage your kids to invite their friends to join in activities, as they are more likely to stick with exercise when they are engaged and accountable with others.
Remember, the key is to focus on fun and enjoyable activities that get your kids moving. By making exercise a positive and exciting part of their daily routine, you can help them develop healthy habits that will benefit their overall well-being.
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Frequently asked questions
Kids can build muscle by incorporating fun physical activities into their daily lives. This can include body weight exercises like hopping, skipping, jumping, lunges, and climbing. Kids can also do sit-ups, push-ups, and squats, and turn these into games or competitions to make them more enjoyable. It's important to note that kids should not follow an adult's workout plan as it can be dangerous and may not be suitable for their growth and development.
It's hard to say at what age kids can start strength training as children of the same age can have varying skill and maturity levels. Generally, kids who are ready to play organized sports may be able to begin some form of resistance training or light strength training under proper supervision and with the right technique.
Here are some key things to keep in mind:
- Strong muscles can help prevent injuries and aid in recovery.
- Activities that build bone strength are especially important for children.
- Kids should focus on proper form, safe lifting habits, and light weights with more repetitions, rather than heavy lifting.
- Before starting any exercise program, it's a good idea to consult a doctor to ensure it's safe and suitable for the child's body.
