Saturday, January 31, 2015
At What Age Should You Begin Lifting Weights?
How old should you be to start lifting weights? My son is 12 and I think he’s too young.
I think that weight lifting at any age should be supervised and well thought out. I would encourage your son to use his body weight for most of the movements that he would do in the weight room. For example, he could do:
- step lunges with high repetitions (3x20)
- body weight squats 3x20-25 repetitions
- single leg squat 3x15
- calf raise of the edge of a stair 3x35
- push-ups 200 reps a day
- sit-ups 200-300 reps a day
- bench dips 3x12
- chin-ups 3x12
- pull-ups 3x12
Bicep curls would be the only free weight exercise I would look at doing: 3x12 with 15lbs.
All of the exercises I gave you will provide total body strength. Bicep curls are optional because the other upper body exercises will develop his biceps.
Hope this helps - good luck.
Chalisa Fonza, MA, ATC
Clinical Instructor at the School of Allied Medical Professionals
College of Medicine
The Ohio State University