Lifting weights: "When is a good time for my child to start?”

“Lifting, when is a good time for my child to start?”
A hot topic in Sports Medicine
by guest author Richard Larsen, PT


The American College of Sports Medicine (ACSM), the American Academy of Pediatrics (AAP), and the National Strength and Conditioning Association (NSCA) have all made position statements that lifting is safe for children with proper supervision and technique.

Incidence Rate of Injury: In a study of 354 adolescents there was an injury rate of 7.6% with the authors citing poor supervision as a possible cause. Subsequent studies have showed a reduction in injuries to as low as .3% when the children are supervised. Study after study suggests that children are not more likely to injure their growth plates unless they are not supervised and/or using improper technique.

What age can benefit?: In a study in 1996 (Faigenbaum et all) 7-12 year old boys and girls showed significant and large strength increases from resistance training. Until your child reaches puberty, the strength gains are likely due to neural adaptations versus changes in muscle size.

What age should I start my child? A common suggestion as to when to start strength training is twofold. (1) Your child may be ready if he/she has the emotional maturity to accept and follow directions. (2) Your child may be ready to lift if they are able to participate in organized sports. A trained healthcare professional, like a physical therapist, is a great resource not only to help you determine when it is safe to start strength training, but also help teach proper technique.

How many sets/repetitions should my child complete when lifting? 8-12 repetitions per set, 1-3 sets, 2-3 times per week. A child or anyone completing lifting should be able to perform 3 sets with relative ease before increasing the weight during the next training session. All three major experts listed above emphasize NOT focusing on maximum weights with children. When a child reaches skeletally maturity, the lifter can begin maximum lifting, again under proper supervision and with proper technique.

What should my child focus on when lifting? FORM, FORM, FORM! Proper technique and safety should be the emphasis, not the amount of weight lifted. Risk versus reward should be evaluated with high velocity, high force lifts like a deadlift. Additional focus should be placed on safety with lifts of higher risk due to their weight exposure (bench, squat, clean). The program should include a warm up/cool down, aerobic exercise, and contain all major muscle groups.

Before your child starts a lifting program a healthcare professional, like those at Larsen Sports Medicine & Physical Therapy, should be consulted. When your child has proper supervision during all lifting and has been taught and consistently uses proper technique, lifting can be safe and provide benefit to your child’s athletic performance and overall wellness.


About the Author



Richard Larsen is the owner of Larsen Sports Medicine & Physical Therapy, Inc. (LSMPT). LSMPT has been providing physical therapy and athletic training services for the St. Croix Valley since March of 2006. Services are provided at several locations including Hudson, Roberts (shared space with McCabe Chiropractic), and through the athletic training room at Hudson High School. Richard’s specialties include sports medicine, orthotic fabrication and foot care, back and neck pain, and industrial medicine. His interests outside of sports medicine include running, hanging out with his wife, Brenda, and two children, Ty and Allie, camping, and playing basketball.