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The World's #1 Training Partner

"The best part of working out with my dad is the time we spend together, plus we have a lot of fun working out."
-- Jeremy

By Rob Wilkins
Professional Member of the National Strength and Conditioning Association (NSCA)

Like most young teenagers, Jeremy was anxious to join an organized sports team. In fact, Jeremy wanted to play football except there was one problem-he was too small. The football coach suggested he add a few pounds and come back next year. Fourteen-year-old Jeremy took the coach's advice and with the support of his training partner and father, Larry, Jeremy joined Hawk's Gym in Melbourne, Florida, and began a strength training program.

For many years, strength training was considered to be dangerous for kids and teens. But after years of research, the positive benefits of strength training are many and it is now endorsed by the American Academy of Pediatrics Committee on Sports Medicine as a means of enhancing fitness levels and building strength. Research has shown that children who strength train usually feel better about themselves and may even have higher self-esteem and a lower incidence of depression as they get stronger and begin to master strength training activities.

One of the main concerns with youth and strength training was the idea that strength training may damage the growth plates. Growth plates are made up of a layer of cartilage near the end of a bone where most of the bone's growth occurs. Although a few studies showed growth plate fractures in children who were involved in strength training activities, further studies indicated that a majority of these injuries were a result of improper training or unsupervised weightlifting in which children did not use the proper lifting techniques or lifted too much weight.

Avery Faigenbaum, EdD, CSCS, Assistant Professor in the Human Performance and Fitness Department at the University of Massachusetts, Boston noted, "Growth plate injuries have not occurred in any youth strength training study that followed established training guidelines. In fact, recent findings suggest that strength training during childhood and adolescence may actually make bones stronger."

TEACHING CHILDREN STRENGTH TRAINING

The following are useful tips related to children and strength training:
  • Request a complete physical exam and clearance form from all participants. Screen for any special health conditions and possible contraindications, such as chronic cardiovascular problems.
  • Endorse strength training as one part of a total health and fitness program. Promote all components of a healthy lifestyle, including aerobic fitness, flexibility, proper nutrition, wellness and playtime.
  • Evaluate equipment suitability for the age, size and maturity of the child using it. Inspect all equipment for safety prior to use. Make the most of available options, including dumbbells, resistance tubing, bands and body weight.
  • Emphasize and enforce safety at all times. Never turn your back to participants. Be cognizant and pay close attention to each participant.
  • Provide a thorough warm-up and cool-down for each exercise session.
  • Allow adequate water breaks and suggest that children bring water bottles.
  • Always accentuate proper technique such as a full range of motion, slow repetition speeds, proper body alignment and proper breathing.
  • Clearly discourage competition. Remember that each child will progress at his or her own pace and that biological age is not an accurate predictor of readiness or performance.
  • Incorporate weekly educational lessons about health, fitness and nutrition. Recommend quality resources including magazines, books and websites to both parents and children.
  • Encourage children to play an active role in their program. Use workout cards to monitor progress and solicit questions.
Source: Vol. 15, No. 7, pp.32-35. Jun 99, Fitness Management Magazine

STRENGTH TRAINING GUIDELINES FOR CHILDREN

Considerations:
7 or younger - Introduce child to basic exercises using little or no resistance; develop the concept of a training session; teach exercise techniques; progress from body weight calisthenics, partner exercises, and lightly-resisted exercises; keep the volume of required effort relatively low.

8-10 - Gradually increase the number of exercises; practice exercise technique in all lifts; start gradual progressive loading of exercises; keep exercises simple; gradually increase training volume; carefully monitor toleration of the exercise stress.

11-13 - Teach all basic exercise techniques; continue progressive loading of each exercise; emphasize exercise techniques; introduce more advanced exercises with little or no resistance.

14-15 - Progress to more advanced developmental programs in resistance exercise for adolescents; add sport-specific components; emphasize exercise techniques; increase volume.

16 or older - Move individual to entry-level adult programs after all background knowledge has been mastered and a basic level of training experience has been gained.

*Adapted from Strength Training for Young Athletes by Kraemer, W.J., & S.J. Fleck, Champaign, IL: Human Kinetics, 1993.
An added benefit of strength training is that it may help improve grades in school as exercising frequently helps develop the ability to focus and concentrate. As a student at Johnson Middle School, Jeremy helps reinforce this statement by carrying a 3.2 grade point average and consistently receives praise from his teachers for being an outstanding class leader and student. Language arts teacher Mr. Tracee Ghezzi commented, "Jeremy's drive to learn and succeed is commendable… His attitude is outstanding and as long as he continues to keep this great attitude, he will go far in life."

An additional benefit to Jeremy working out is the quality time he is able to spend with his training partner and dad. During these workout sessions Jeremy not only receives guidance on working out, but he also learns valuable lessons in dedication, motivation, communication, patience, and according to Jeremy, "the best part of working out with my dad is the time we spend together, plus we have a lot of fun working out."

Having to gain weight to play football brought these two to the gym. Each week Larry and Jeremy pound out set after set of squats and bicep curls. But the most important point is the time and valuable lessons Larry is providing to his son, workout partner, and just as important, friend. These life lessons learned in the gym will greatly assist Jeremy reach his full potential and that is why his dad is the world's #1 training partner.
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Rob Wilkins is a Technical Sergeant in the US Air Force stationed at The Pentagon, Washington, DC. Wilkins is also a Special Assistant to the International Federation of Bodybuilders (IFBB) and a recipient. To contact Wilkins e-mail him at waaszup@yahoo.com.