The Stages of Fitness Training

More and more youth are beginning to strength train as part of their physical activity.  In most cases, strength training is safe and encouraged.  The key is to be sure children are doing the exercises correctly and with the correct intensity.  Here are the stages of exercise youth should follow to take advantage of the benefits of strength training without taking the training too far.

Initiation Stage (Ages 6-10)  Kids should participate in low-intensity programs focused on having fun and trying to improve motor skills.  At this age, children’s body tissues are susceptible to injury because they have low tolerance to lactic acid accumulation.  Emphasis should be on multilateral development to maximize the range of motion in multiple parts of the body.  Children should be supervised when participating in an exercise program.

Athletic Formation Stage (Ages 11-14)  It’s important at this stage to develop the core muscles (lower back, hips, abdominals).  Once youth have this core strength, they can begin to train their extremities with body weight or light weights (medicine ball or dumbbells).  Balance and flexibility exercises are important as well.  At this age, it is still important to participate in a supervised setting at a ratio of at least 1 instructor to every 10 children.

Specialization Stage (Ages 15-18)  At this stage, teens can start training for high performance development.  Be careful not to over-train and watch for progressive improvements.  Avoid maximum strength training (one-rep max lifts) to reduce the risk of injury.   

Muscles repair themselves and “build up” during rest – not while working out.  Youth should remember to get generous sleep, strength train body parts every other day (not every day) and eat healthy food choices.