Get The New Rules Of Lifting

But regular physical activity can help your teen feel more energetic, improve focus and attention, and promote a better outlook. And regular physical activity can help your child maintain a healthy weight and prevent heart disease, diabetes, and other medical problems later in life.

You might find it hard to recover from workouts if you lift every day. Inhibited recovery: Perhaps the biggest downfall to daily strength training is that your body doesn't get a real chance to recover. This can lead to muscle overuse injuries or issues with muscle imbalances if you don't carefully plan your workouts.

A good rule of thumb is to start with a weight you can easily lift 10 times, with the last two repetitions being increasingly difficult. For some teens, this might be 1 pound to 2 pounds. If you are strong and fit, you might start at 15 pounds to 20 pounds.

Kids don't need to be lifting weights or learning any complicated moves before age 5. But during Phase 2, you can start to introduce strength training and other more targeted exercises to improve conditioning, movement, and overall fitness.

Wear Appropriate Workout Clothing. ... When In Doubt, Ask For Help. ... Ensure That Before You Execute A Lift, All Of The Weight Plates Are Properly Secured. ... Warm-Up Before You Move On To Heavier Weights. ... Leave The Ego Aside & Practice Perfect Form. ... Use A Safe Lifting Speed & Avoid Using Momentum. ... Be Aware Of Your Surroundings.

Experts recommend beginners start with body weight exercises and add weight only when they are competent at the movements. ... Exercises should be matched to the age and experience level of the individual. Maximal lifts before reaching physical maturity (usually around 16 years) are still not recommended.

During childhood, kids improve their body awareness, control and balance through active play. As early as age 7 or 8, however, strength training can become a valuable part of an overall fitness plan as long as the child is mature enough to follow directions and able to practice proper technique and form.

Bottom line: Weightlifting is perfectly safe for your children to do. It won't stunt their growth and they aren't likely to injure themselves doing it. Before your kid hits puberty, let them practice the movements as much as they want with a light bar made for children.

Proper technique is essential. ... Start slowly. ... Only use safe and well-maintained equipment. ... Don't hold your breath. ... Control the weights at all times. ... Maintain a strong form while lifting, as this will prevent injury through incorrect technique. ... Use the full range of motion.