Exercise and Children, What You Should Know

In a world where childhood obesity is a growing concern, the idea of children engaging in weight training might raise eyebrows. However, it’s essential to understand the nuances of exercise for children, especially when it comes to weight training. In this article, we’ll delve into the benefits, precautions, and key considerations parents should bear in mind when contemplating a weight training program for their children.

Understanding Child Physiology

Children are not Miniature Adults

Children’s bodies differ significantly from adults in terms of anatomy, physiology, and emotion. One crucial factor is their immature skeletons, which don’t reach maturity until the ages of 14 to 22. This distinction is particularly critical for girls, as childhood exercise can significantly impact their lifelong bone health.

Potential Risks and Precautions

Growth-Related Injuries

Children are susceptible to growth-related overuse injuries, such as Osgood-Schlatter’s disease. Their immature temperature regulation systems and a higher surface area relative to muscle mass make them prone to injuries if not adequately warmed up.

Heat-related Issues

Unlike adults, children do not sweat as much, making them more susceptible to heat-related problems like exhaustion and stroke. Additionally, their underdeveloped muscle mass and hormone systems affect their strength, speed, and cardiovascular responses during exercise.

Benefits of Weight Training for Children

Neurological Gains over Muscle Growth

While boys and girls can enhance their strength through weight training, it’s crucial to note that neurological factors, not muscle growth, primarily contribute to these gains in children. Before initiating any program, obtaining medical clearance is paramount.

Guidelines for Safe Training

Designing a program for a child requires a careful approach. Set a repetition range of 8 to 12 and focus on maintaining proper form and technique rather than lifting heavy weights. Workouts should be spaced with at least 1 to 2 full days of rest between each session.

Safety Measures for Children in Exercise

Warm-up and Stretching

Prioritize warm-up and stretching before engaging in weight training. Starting with light loads and adjusting as needed is essential. Limit sessions to no more than three non-consecutive exercise days per week, and ensure your child stays hydrated before, during, and after exercise.

Listen to Your Child’s Body

Always be attentive to your child’s well-being. If they are sick, injured, or appear fatigued, refrain from exercise until they recover or receive clearance from a healthcare professional.


In conclusion, introducing your child to weight training can be beneficial, but it requires careful consideration of their unique physiology and potential risks. By following guidelines, obtaining medical clearance, and prioritizing safety, you can foster a healthy and enjoyable exercise routine for your child.


1. Can weight training stunt a child’s growth?

No, when done under proper guidance and within recommended guidelines, weight training does not stunt growth.

2. Are there specific exercises children should avoid?

Yes, certain high-impact exercises and heavy lifting should be avoided. Always prioritize form and technique.

3. How can I ensure my child stays motivated to exercise?

Make it fun! Incorporate activities they enjoy and involve the whole family to create a positive exercise environment.

4. Is it necessary for children to take supplements for exercise?

In general, a well-balanced diet is sufficient. Consult with a healthcare professional before considering supplements for children.

5. At what age can children safely start weight training?

Around the age of 7 or 8, children can begin with light resistance under proper supervision. Consult with a healthcare professional for personalized advice.

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