Is weightlifting safe for children?

The combination of living in a fitness-crazed society coupled with concerns regarding childhood and teen obesity has VOXXI exploring the notion of weightlifting and kids.

Specifically, conventional wisdom for decades has been youth weightlifting shouldn’t begin earlier than the age of 13; however, new evidence regarding health concerns has experts lowering the age requirement.

“Years ago they used to tell people don’t start weightlifting until your growth plates are solid and you reach 12 or 13 years old,” Mayo Clinic Health System Clinical Exercise Specialist Chip Gay told VOXXI. “They’ve done some studies and strength training on kids, and that’s actually a myth. Kids can start strength training at an early age.”

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Cleveland Clinic Community Pediatrics Dr. Terra Blatnik, MD told VOXXI that the American Academy of Pediatrics has said that even kids as young as 8 can start doing things like weightlifting and strength training.

“That is with the caveat that it’s very-well supervised and just low weight, high repetitions sort of weightlifting,” Blatnik said. “Things like free weights are the best way to get started with someone supervising. You want something very low weight, not doing max lift.

“Something they can do 10 to 12 times. It’s about building sort of small muscle mass without getting hurt and learning how their body works and things like that.”

Blatnik stressed supervision is the key for kids when they first start lifting weights, because unsupervised home lifting is where injuries – the most common of which is muscle strain – often occur.

Just like adults lifting weights, kids could be sore the following day but any prolonged issue may require medical attention.

As far as expectations for kids, naturally young weightlifters dream of having a body like NBA superstar LeBron James. Blatnik said at a young age the impetus for training is usually enhanced performance in sports. This, not building bulk, should be the key and focus for kids working out and their parents.

“Every single person is different and how you look and your athletic ability is very dependent on your genes,” Gay said. “People that are athletes are genetically blessed to be that way.

“Two people can be doing the exact same routine based on their genetic makeup, muscle fiber make up, and one person can see really good results and the other person can see results, but they’re not going to improve nearly as fast just because of their genetic makeup.”

Gay added that even if a youngster doesn’t have an athlete’s body, that doesn’t mean they won’t respond to weightlifting and gain other positive health benefits from the exercise.

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Finally, Gay offered one piece of advice to parents regarding the idea of their children lifting weights.

“To try to make it fun and enjoyable for the kids,” Gay said. “Try to teach good form and good technique. The long-term goal is they’ll continue to lift weights for the rest of their life. We want to develop a culture where kids are doing this, and they continue to do this.

“You really get a tremendous amount of health benefits. You’ll be burning more calories, and your tendons and ligaments and bones will be stronger. Also, weightlifting will help your blood pressure and cholesterol levels. It’ll help you feel good.”

At a glance: DOs and don’ts regarding youth weightlifting

• Be sure kids have supervision when lifting weights.

• Encourage kids to stick with a program in order to see results.

• Avoid Olympic lifting until kids reach skeletal maturity (16-to-18 year old age range). “They shouldn’t do like clean & jerk and snatches,” Blatnik said. “That’s really high-risk for injury especially with their developing bones and muscles.”

• Kids should avoid trying to max out. Instead, focus on low weight and 10 to 12 repetitions.