Can children strength-train?

Yes. Provided it is done keeping the child's adaptability and body in mind

072105 met kidsfit 1--West Palm Beach--Camp Gardens camper Hannah (cq) Primozic (cq), 6, of Palm Beach Gardens tries power lifting at the Kids Fitness Festival of the Palm Beaches at the Expo Center at the South Florida Fairgrounds Thursday. The $15 entry fee includes over thirty sports clinics, games and booths explaining long-term benefits of good eating are on display at the festival. The festival is open Friday, July 22, 2005 from 10 am - 4 pm for children 5-13-years-old. About 16 percent of children ages 6 - 19 are overweight -- or triple what the proportion was in 1980, according to the Centers for Disease Control and Prevention. Staff Photo by Gary Coronado NOT FOR DISTRIBUTION OUTSIDE COX PAPERS. OUT PALM BEACH, BROWARD, MARTIN, ST. LUCIE, INDIAN RIVER AND OKEECHOBEE COUNTIES IN FLORIDA. OUT ORLANDO. OUT TV, OUT MAGAZINES, OUT TABLOIDS, OUT WIDE WORLD, OUT INTERNET USE. NO SALES ORG XMIT: MER0507211740244169 ORG XMIT: MER0706181125382051

Is strength training safe for children? Even so-called health experts are not sure about this.

Concerned parents, coaches and family physicians end up misguiding potential champion athletes.

The fact is that not all therapists and orthos are specialised in sports rehabilitation. There's a need to consult professionals. So, find the right person.

The bottomline is that children can definitely engage in weight training without any adverse results.

Children as young as six who undergo strength training improve their base strength, muscle co-ordination and general well-being.

Many fear that strength training could cause damage to the epiphyseal (growth) plates.

This can happen only if they do not adhere to basic strength training guidelines and load weights in an inappropriate manner.

Stronger bones

In fact, the risk of physical harm is greater in jumping, throwing and falling. Weight training makes the bones stronger and aids in growth because of better mineral deposits in the bones.

However, there are some safety guidelines for children taking up strength training:

A qualified instructor must supervise training techniques closely.

Make sure the trainee does not run into any hazards, such as broken equipment or other dangerous protrusions.

A child's body is different from adults, so work out an exercise programme according to its adaptability.

Encourage them to play a variety of sports.

A gradual increase in workload is very important. Periodisation is critical in a youth exercise programme.

Make sure the children are comfortable with the programme.

(The author is CSCS (NSCA) C.H.E.K. and expert trainer)