i have a question...my son is 13 and he wants to start weight training....what is a good workout for him to start with...thanks

wow now i'm gonna have 2 teen agers living with me....

Children training with weights has been taboo in the USA for centuries. I am sure you have heard someone say “weight training stunts growth in children” . Some have even commented that weight training is bad for the joints. Yet there is no evidence to support these assumptions. In reality, the risks appear to be far less than in popular sports such as football, running, basketball etc... .

Research has reveled that younger athletes can gain strength with lower intensities than older athletes. High intensity training in youngsters has been shown to be counterproductive to strength gains while at the same time increasing chances of injury.

Injuries that occur during weight training are usually due to athletes pushing too hard , or improper technique. Thus, proper supervision is of monumental importance.

Training Tips for Children

1) Rarely attempt maximum efforts.

Maximum effort could be in the form of a 1rm (one rep max) or 5rm (five rep max). Technical errors are more likely to occur when taking a muscle to temporary muscular failure. Keep rep ranges in the 8 - 12 range, with a weight the child can handle in good form.

2) Emphasize proper technique.

Mastering technique should be the main goal when beginning a weight training program. When proper technique is mastered strength and size gains will quickly follow.


3) Establish realistic goals.

By establishing realistic goals the athlete is better able to see the gains they are looking for. Children should be taught weight training is a lifetime endeavor . Seeking improvement is a life long travel. Children should also realize everyone has a genetic ceiling . It is not possible for every one to become a world class athlete.

4) Pay close attention to overtraining.

Young athletes require extra energy for growth purposes. Over-trained athletes are more susceptible to illness and injury. Excessive stress on the body can cause damage to growth cartilage.

5) Young athletes need proper supervision.

Young athletes need supervision to ensure they are following and optimal training program. Young athletes have a tendency to let their mind wander. The trainer should help remind the athlete that proper concentration is required to successfully perform the exercise.

6)Individualization applies to children just as it does adults.

Children mature physically and psychologically at different rates. Children also posses different metabolic and biomechanical qualities. Training plans should be personalized to meet the young athletes needs.

Thank You so much Dan