- by Fitness coach - Karan Sood
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- May 07 2018
How Young is too Young to Start Lifting Weights?
Parents have questions in their mind if you will talk to them about kids training. Questions like,
- “Kids can’t do strength training, they will get injured”
- “Won’t too much fitness training stunt my kid’s growth?”
- “How can I safely help my kid train to be better at soccer?”
Children require practice and strategies that match their age and fitness levels. A study by Lloyd et al in 2015 describes a plan known as the Composite Youth Model, which provides an appropriate progression of skills specific to foundational motor skills, muscular strength, psychomotor ability, and sport-specific skills for kids beginning at the age two. Fitness is important but it needs to be age appropriate.
Phase 1: Ages 2 to 4
In this phase, children learn fundamental motor skills and building the neuromuscular pathways they need to coordinate movements. The simplest exercises are best at this age, for example, bouncing a balloon from one hand to the next.
Phase 2: Ages 5 to 12
In this phase, children should be introduced to multiple sports and activities. This is the time to teach kids fundamental skills for movement, agility, strength, endurance, and hypertrophy, as well as specific sports skills.
Phase 3: Ages 13 to 20
In this phase you can start basic strength training, teens can get into more advanced strength and conditioning training, but the focus should also be placed on socializing, building self-esteem, and developing a regular and consistent workout or sports routine.
“Emphasizing the importance of regular activity develops an attitude that will carry over into adulthood and prepare teens to live active and healthy lifestyles.”
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