30 Seconds SummarySimple Guidelines on Children Involved in Weight Training
- Weight training for children is safe and beneficial if done correctly, debunking old myths that it stunts growth or causes harm.
- Children can start weight training around age 12 when they have better hormonal development, attention spans, and coordination. Starting earlier than age 10 is not recommended.
- It's important that children enjoy weight training; forcing it can lead to them rejecting the activity entirely.
- Emphasize proper technique over the amount of weight lifted to ensure safety and build good long-term habits.
- Use simple sets of 8-12 reps, keeping a few reps away from failure, focusing on technique rather than lifting heavy weights or max sets.
- Increase weights only when the child consistently performs with solid technique and can handle more easily.
- Stick to basic compound exercises like squats, deadlifts, and pull-ups, avoiding machines and complex movements initially.
- Schedule training sessions 2 to 4 times a week, keeping them short (under 30 minutes for younger kids and 45 for older) to prevent boredom and overtraining.
- Kids aged between 14 and 16 can start transitioning to more standard lifting routines based on their development and motivation.
- Encourage eating high-protein foods and maintaining a healthy diet without focusing on weight loss for children under 12.
Renaissance Periodization
Dr. Mike Israetel, Co-founder and Chief Sport Scientist
