Since 1995 - Non Profit Healthcare Advice

Lift weights

11/29/2000

Question:

How old should a child be before he starts to lift weights?

Answer:

Chronological age is not as important as onset of puberty. Strength gains are greatest when the body produces testosterone. Until puberty occurs if weights are used they should be lighter and a greater number of repetitions need to be performed. Small weights that allow the athlete to do 15-20 repetitions versus heavy weights that the athlete can perform less that 10 repetitions is recommended pre puberty. Surgical tubing or elastic bands are good alternatives prior to weight training also. Most sporting goods stores sell the tubing or band, a set of exercises usually is included. Doing heavy weight training prior to puberty puts the open growth plates at risk. Fractures of the open growth plate are a common consequence. Also, without the testosterone strength will not develop. I would like to emphasize, it is not using weights that is the problem but how and how much is being used. Prior to puberty weights can be used but fatigue should occur at 15-20 repetitions, 2-3 sets may be performed every other day. Heavy weight lifting means doing 3-5 sets of 5-10 repetitions to fatigue up to four times a week. Strength is developed by producing an overload, until puberty or growth plate closure the athlete needs to work on muscular endurance instead of pure strength. Growth plate closure can be determined by x-ray or estimated by other physiological occurrences. The Tanner stages of development can be used to help determine puberty age. There are 5 stages, 1 reflecting prepubescent and 5 an adult. Your pediatrician can guide you or they are explained in `Athletic Injuries and Rehabilitation` by Zachazewski on page 855. This book is published by Saunders and can be found in a medical library as well as other orthopedic texts that involve the growing athlete.

For more information:

Go to the Athletic Training health topic.