what kind of weight training program is appropriate for a 12 year old boy?
I am a 13-year-old boy. My dad thinks I should start weight lifting. My friends say I shouldn’t. I tried it awhile and found that I was throwing a lot harder and hitting with a lot more power. Do I actually have to wait until I’m around 17 to start? A: Back in 1982, pediatricians were saying that weight lifting was both unsafe and ineffective for growing teens. However, in 1990 this position was reversed due to the discovery that it was effective and safe if done correctly, and that most injuries occurred from a breakdown in technique, while lifting excessive weight, and/or a loss of control of the weight. It was learned that resistance training is effective down to age 6 years. Girls, and pre-pubertal boys, grow stronger without building muscle. This mostly is due to better coordination of muscle activity. Older boys in puberty will see the added benefit of increasing muscle size due to the presence of testosterone (your own natural anabolic steroid). So the effectiveness of training
ome of the old horror stories about weight training for kids were meant to scare them away. The reason is, if left unsupervised, the first thing a group of kids will do with a barbell is attempt to see who is the strongest and can lift the most. This is a formula for disaster and underscores the need for strict supervision of youngsters. My sons were told repeatedly that unless I was there, no one was to touch the barbells for any reason. If you are a parent and are thinking about introducing your young sons or daughters to weight training, supervision at all times is critical. Next, be careful in choosing the specific exercises they will perform. My advice is to avoid anything that entails overhead lifting, as it may strain the lower back. Plus, when lifting overhead it’s easy to lose your balance, and this can lead to injury. Bench presses lying on a bench are fine, as are other large-muscle, upper-body exercises. Partial squats for the legs are a good idea. At all times, perfect for
