Yes, Your Child Can Safely Strength Train!
“Yes, your child can safely strength train!” These are words I have used time and time again to parents. Over my 13 years as a coach and 10 years as a teacher, I have been asked, “What is the right age to begin a strength training program for young students and athletes?” When I tell parents that their child can begin today, they give me a perplexed look. That look is because of ignorance when it comes to strength training. I don’t mean any disrespect, I am just being honest.
When I mention the word strength training, the first thought that comes to many minds is….weights. The thought of having a youngster lifting weights scares teachers, coaches, and parents. And it should. Weight training for young athletes and coaches can be very dangerous! If there is not a solid strength foundation, many injuries can occur. Strains, tears, and dropping weights on a young body (or any body) are horrible things that come to mind when we imagine “little Billy” lifting weights. So, how can young athletes and students strength train?
When I talk about strength training, I simply mean using resistance to make the muscle work harder for a certain period of time. There are two variables to this method of making muscles work harder. The first is resistance. The basic resistance I am speaking of is using body weight. However, we can increase or decrease the level of resistance by simple muscle confusion techniques. For example, try doing ten basic push ups. Then, try 10 basic push ups while lifting one leg off the floor. That small change increased the level of resistance and made it more difficult. This process over a period of time builds strength.
The second variable is time. Obviously, increasing the time will make the exercise more difficult. The reason I include time in the S.M.A.R.T. Challenge workout log is because strength training is not “one size fits all.” I used to use the repetition method. Like your basic 10-12 reps per exercise. But, I have recently noticed the wide range of strength levels in young athletes and students. So, using time makes the workout more individualized. For the student/athlete that is new to strength training, decreasing the time will better fit his/her needs.
It is very important that coaches and teachers DO NOT rule out strength training for your school or team. Strength training is very important in helping students and athletes reach their optimum level. Just make sure that you choose the right program when choosing a strength training program. If you are not sure if your team has the necessary foundation to safely build strength, then try a workout that doesn’t involve weights. If you are sure that the level of foundation strength is solid, then advance to free weight training.
