Thread: teenager weightlifting

My opinion is he should not engage heavy lifting until about age 18 or later due to incompletely developed skeletal system. The bones are growing and not fully formed yet and not as strong. But it's a wonderful thing to get him accustomed to being in the gym and getting familiar with all the equipment and bonding with dad etc. It would be OK for him to lift moderate weights and do reps in the 15-20 range. Also it would be good for him to work on flexibility/speed, endurance, stretching, isometrics and cross training programs that work both aerobic and anarobic pathways (e.g. HIIT/sprints). Any body weight exercise is OK - i.e. pullups, pushups.

NO!! It won't hurt him. Teach him the right way now

Good to teach him when he is young - he needs to have a good understanding of proper gym edicate, form, health habits etc...

Originally posted by RnRGirl
My 13yr old son wants to start weightlifting with me. Do you think he is old enough. Are that it might cause any problems in the future.

He is 5'2"
103 lbs

I started ninth grade, which would be 14.I've done nothing but get stronger since then!

i started when i was like gr9 too....i was like around 5'9...i'm 5'10 now..

My son started training with me when he was 13 and 5'6" tall. I always make sure his form is good and that he doesn't take stupid risks. After about six months I started letting him lift heavy. He's 15 and 6' tall, with a great muscle/strength base.

I started when I was 11, just watch out for heavy weights when standing, so I'd stick to mostly basic bench movements. He can do seated dumbell curls etc also, along with some standing. Just make sure he sticks with good form and I think he should be fine.

I ended up 6'2"

My son just turned 6 yesterday. He is already doing pushups and situps. He is 80lbs! He takes karate and we wrestle every night. He is a handfull!

80 lb at 6 years? Yikes, he's a mini-tank.

He is solid as a rock! He's gonna be way bigger than me! I already see a football star!!

Okay new question.... On Monday night we worked chest, on Tuesday we did back. The problem is he is not feeling any muscle soreness. Do you think he may be using bad form or to light of weight? It is my understanding that you should feel some soreness when you are new to lifting.

Yes, usually if there was no prior lifting experience you will be very sore the first 2 weeks. Double check for proper form and make sure he is getting a FULL range of motion. In my own personal opinion this is the biggest factor - even with lighter to moderate weights if you do a full range of motion with good form you will feel it. Also try to do at least 3 sets (and I still recommend the higer rep rates for him 15-20). Others will no doubt suggest he go heavy but I am a huge believer in going moderate at his age and focusing on developing neurological efficiency and good form.

OceanDude

I had him doing 3 sets 8 reps. All we have are DB's and a bench right now. I had him doing a 20lb bench press & 10lb fly and 20lb lying row 20lb bent over row. All weight is total not individual DB. Do you think this is good. He is kinda small 5'2" 100lbs

RnRGirl - The amount of weight he should do should be based on what "he can do" currently. You will need to make a training record as he works out to find out where he needs to be and how he is progressing. Just take a clipboard or simple notebook and make a list of each major muscle group and what exercies he is doing, how much weight and how many reps and how many sets and the date. Most gyms have these nicely printed up for you and keep them in a file cabinet sorted by last name.

On the first couple of times he needs to "find out" how much weight he can lift for the repetition range he is going to be working out at. If you are working in the 8-12 range (strength and mass training) or the 15-20 range (endurance training - my recommendation) you need to find the weight that he is jsut barely able to complete at the low range for the kind of training he is doing. So, let's say you work for strength at the 8-10 rep range. Have him use enough weight so at about rep 8 he can barely complete 8 full repetitions. If he can easily complete this add more weight. As he develops his strength and neurological efficiency he will be able to get to the high end of the rep range. At that point add another 5 - 10 lbs or whatever it takes to get him back to the low end of the range again on the next visit. Also, on the 2nd and subsequent sets he will tend to not be able to lift as much due to fatigue. If he can barely get out say half of what he can do on the first set have him drop the weights down 5-10 lbs and continue.

The chest and back are pretty strong even at a young age - do he can probably take on some more weight if he is easily able to do the 3x8 sets as you indicate. Also, in the first few weeks it is very normal to have incredibly fast gains in strength since he becomes more coordinate to the feel of the weights and the brain and muscle coordination becomes more tuned to what they are seeing (it's part of the training effect and adaptation principal).

All that said, before I upped the weights much more I would experiment with a higher rep rate and see if you are in the ball park on the weight levels. If he can still easily do 15 or even 20 reps then you definately need to add more weight. If you ever see him straining and arching his back or doing things that are poor form - drop the poundage or the rep range or the number of sets since he will have a much higher chance of getting injured.

Good Luck

He may already in good shape and therefore he may not get sore. I wouldn't push his weights up, yet. Let him get form down pat...then start increasing slowly. Lack of soreness doesn't mean he is not getting the benefits.

Start off with a higher rep range than 8, Go more like 12-15, he should be fine. There is nothing wrong with weight training at an early age, I would get him squatting and deadlifing now too, as long as he takes it slow and uses perfect form all the time, it would be great for him. Just remeber, take it slow.

Originally posted by OceanDude
My opinion is he should not engage heavy lifting until about age 18 or later due to incompletely developed skeletal system. The bones are growing and not fully formed yet and not as strong. But it's a wonderful thing to get him accustomed to being in the gym and getting familiar with all the equipment and bonding with dad etc. It would be OK for him to lift moderate weights and do reps in the 15-20 range. Also it would be good for him to work on flexibility/speed, endurance, stretching, isometrics and cross training programs that work both aerobic and anarobic pathways (e.g. HIIT/sprints). Any body weight exercise is OK - i.e. pullups, pushups.

I started doing heavy lifting 9 months ago when I was still 14. I was 5' 5 1/2" then and im 5' 8" now, And 30 pounds heavier with less bodyfat. I believe that you should let a kid hit puberty first, cause I think it's hard to build any muscle without testoterone. I was doing heavy sets, even maxes and 6-8 rep sets, didn't stunt my growth.

Estrogen in the male is what closes growth plates from what I have been reading lately, and lifting weights will do anything BUT raise estrogen in a male.

I personally think the stereotype of short lifters comes from those who do steroids which is I am guessing less common today than 1990 and earlier.

When I worked out with my younger brothers I just emphasized form, and if they did 12-15 reps is was no skin off my back, I did not want to see them get hurt so heavy weights or really pushing themselves ultra hard was not what I thought should be important when the muscles and connective tissues are still developing and such.

Originally posted by RCfootball87
I started doing heavy lifting 9 months ago when I was still 14. I was 5' 5 1/2" then and im 5' 8" now, And 30 pounds heavier with less bodyfat. I believe that you should let a kid hit puberty first, cause I think it's hard to build any muscle without testoterone. I was doing heavy sets, even maxes and 6-8 rep sets, didn't stunt my growth.

I get a conflicting message here rc..

I am not an expert in Child Physiology but what I do know is that there are a lot of people that do not recommend heavy resistance training for children. My biggest concern is that if you go too heavy at an early age you run the risk of asserting biomechanical forces that may be too high for a developing and growing body to properly deal with. I am talking about joint damage, ligament damage and skeletal issues (bone density, alignment etc.). Also when a person is first starting they tend to not properly workout the whole body and you get disproportionate development which can further cause unbalance on the skeletal system etc.

In addition to the biomechanical forces we have glandular and hormonal related issues to deal with. At an early age the body is already growing at a rapid rate and the body is fairly stressed with acquiring enough residual energy and raw building material just to sustain normal tissue growth and filter out all the byproducts (e.g. kidneys). Ever see kids with the discipline to walk around with water bottles and taking in extra water to flush their kidneys? No? Either have I. Throw in the normal elevated childhood activities from just normal "playing" and doing "kid stuff" and it's very easy to get run down, energy depleted and further stress the immune system and get sick more often. Ever notice how kids get sick a lot and are around a lot of other kids in school and it just feeds on itself?

Then when puberty starts kicking in the body has to shift gears and readapt its entire growth mechanisms (for boys) and has to start dealing with additional stresses and hormone rebalancing. It's a busy time to be throwing a lot of additional stress at the young immature body. This is why I recommend moderate weights and intensities in resistance training and not heavy strength/mass kinds of training until much later teens.

Originally posted by RnRGirl
My 13yr old son wants to start weightlifting with me. Do you think he is old enough. Are that it might cause any problems in the future.

He is 5'2"
103 lbs

Just as an inquiry...are you working out at home or at a gym? If you are going to a gym your son may just want to spend more time and is interested in what his mom is doing. Same if you are at home. He may also think he needs to get stronger because of other reasons...social or otherwise.

Are there any sports your son enjoys playing? Personally I'd rather see a 13 year old being active and social than lifting weights, even if you are a good role model for good health. Why not sign him up for a sports league of some type and then you can work out while he is playing? If you work out at a Y or other community centre then there are probably tons of rec leagues available there. Martial arts? There are lots of options.

I use to work out at the gym and the owner said I could bring him with me. After a few days I wouldn't let him come anymore cause all he wanted to do was play on the treadmill and elliptical machines (and drive me crazy). Now I am working out at home and he is more focused on just weights. I am sure most of his interest falls in the social/appearence area. He wants to have the defined muscles and the six-pack abs. The only sport he would be interested in playing is football... which I think he is to small for. I was think about joining the Y so he could play basketball or swim. I will look into that again.... Thanks

Look into soccer RnRGirl - lots of chances to show off with the girls too since they often play together with the boys now in pick up games and it is a great sport and gaining wide popularity.

I entered high school at 150 pounds and I didn't want to touch football!

Originally posted by RnRGirl
The only sport he would be interested in playing is football... which I think he is to small for.

If he's 13 I think that's 8th grade. I played 8th grade football at 105 pounds and did fine, he isn't too small, football is 90% mental.

Originally posted by OceanDude
I get a conflicting message here rc..

I am not an expert in Child Physiology but what I do know is that there are a lot of people that do not recommend heavy resistance training for children. My biggest concern is that if you go too heavy at an early age you run the risk of asserting biomechanical forces that may be too high for a developing and growing body to properly deal with. I am talking about joint damage, ligament damage and skeletal issues (bone density, alignment etc.). Also when a person is first starting they tend to not properly workout the whole body and you get disproportionate development which can further cause unbalance on the skeletal system etc.

In addition to the biomechanical forces we have glandular and hormonal related issues to deal with. At an early age the body is already growing at a rapid rate and the body is fairly stressed with acquiring enough residual energy and raw building material just to sustain normal tissue growth and filter out all the byproducts (e.g. kidneys). Ever see kids with the discipline to walk around with water bottles and taking in extra water to flush their kidneys? No? Either have I. Throw in the normal elevated childhood activities from just normal "playing" and doing "kid stuff" and it's very easy to get run down, energy depleted and further stress the immune system and get sick more often. Ever notice how kids get sick a lot and are around a lot of other kids in school and it just feeds on itself?

Then when puberty starts kicking in the body has to shift gears and readapt its entire growth mechanisms (for boys) and has to start dealing with additional stresses and hormone rebalancing. It's a busy time to be throwing a lot of additional stress at the young immature body. This is why I recommend moderate weights and intensities in resistance training and not heavy strength/mass kinds of training until much later teens.

For the record I drink anywhere from 40-70 ounces of water everyday. I don't know what you would consider "kid stuff" I'm almost 16, I'm not exactly gonna go play tag with my friends out on the playground. It's been like 3 years since I started puberty, I'm already sexualy mature, my voice is deep, I have body hair and muscularity, at one point is my body supposedly "mature" if it isn't already? I will agree with you that RnRGRl's son shouldn't be lifting weights, I was just stating that I did Heavy sets and still got taller and wider at the shoulder. However some of the things you mentioned might be applicable at 13. Someone whose 5'2" probably has a bit to go as far as physically maturing, so I would hold off. I say just wait until at least high school to lift, thats when you really start needing size for sports/girls. I suppose at 13 I wouldn't have been deicated enough and may have screwed my self up, but as it is now I am dedicated to diet and training and have shown none of the syptoms you were talking about. No disrespect or anything bro just ocnflicting opinions a little bit.

RC I think it's great that you have the discipline to stick with this at such an early age. Just so you know, my use of the term "kid stuff" was meant to refer to all of the high activity levels one engages at that age (contrast that with sitting at a PC all day and typing such as we are doing now). So don't take these comments personally. But maybe I am behind the times and the current kids aren't as active I was at that age. All I remember is I use to be so exhausted that we would come home and fall asleep on the floor since we were so tired from chasing each other for blocks around the neighborhood, wrestling, playing kickball, skateboarding etc.

But now that you mention it I still think 16 is still too young to do HEAVY lifting and would not advise any adult to let their children do so.

Okay I am 15 years old I can bench 225, squat 405 many times, dead lift 375, leg press 400, i run a 40 in 4.8, i weigh 175 lbs, and i am a sophmore in high school. I was wondering if this is a good ability to do this much at the age of 15. Oh and i do football and track. I throw Discus and shot in track and in football i am a fullback and linebacker. I would like to know some good tips to raise me bench and all of that if u can help me i would appreciate u emailing me at jl.dove@insightbb.com and if u think that this is good to be this strong at 15 please email me also . THANKS ALOT PEACE OUT

Damn jld that is freaking impressive, how tall are you?

RnR, I started lifting summer before 8th grade I think, mabye 7th. The thing was the program I was put on(by my dad) was no overally grueling, nothing compared to what I do now(17, almost 18). I also used mostly machines so I could get aqauinted to the movements and forms. That lasted a whole summer, chances are your kid will be and on and off lifter and wont be so serious until he gets older. Like Ocean I said I wouldnt put him on a Ronnie Coleman routine, but mabye full body 2 day split twice a week, making sure 12+ reps and hes not doggin himself out. That is nothing afor a kid.

I think everyone is recomending no, or very little becasue they think hes going to push every set to failure and is training at high intensity. At 13 that isnt going to happen, I would join the Y with your kid. Tell him work on the machines, and when you have time help him with free wieghts, and have fun. He isnt going to get pumps, he wont fall down the stairs after a leg day. Just tell him to take it easy.

O btw, I know im going to get kicked in the balls for saying use machines, but few advantages to machine is proper form, very safe, and easy to learn. Mabye when he gets to 15, or whenever he matures, switch over to free weights then build yourself a proper foundation for himself. At 13 he has all the time in the world.

Here is something I grabbed of the healthy living website, might help. http://www.health-alliance.com/conte...il99/play.html

Children pumping iron? Many orthopedic and sports medicine physicians used to warn against weight lifting and other types of strength training because of its potential damage to the open growth plates of children. However, Ken Rusche, P.T., A.T.C., director of The Christ Hospital Sports Medicine Institute, agrees with several fitness organizations that now say strength training is okay for children, provided it's done correctly and the program is tailored to the needs of their growing bodies.

"Between the ages of 7 and 12, a child develops the physiological training patterns and neuropatterns which provide coordination and agility skills," Ken explained. "It’s a great time to get children active in physical activities, ranging from modified weight lifting to strength sports like soccer, gymnastics and swimming, and build a lifelong interest in fitness."

The National Strength and Conditioning Association (NSCA) says supervised resistance-training programs, when done correctly, enhance kids' strength, motor fitness skills, and athletic performance, and can even help prevent injuries. Children as young as six can be taught the proper techniques; however, adults should supervise and spot children when lifting weights. The association recommends focusing on fun-oriented, rather than goal-directed, programs.

Ken, who works with professional teams like the Cincinnati Mighty Ducks and supervises athletic training programs at more than 20 high schools, notes that children should not perform maximum weight lifts until their growth plates close. This typically occurs at around age 14 in girls and age 16 in boys. However, he notes that people of any age can benefit from calisthenics in which the body works against its own weight, such as in sit ups, leg lifts and push ups. He also agrees with the following weight lifting guidelines for children provided by the NSCA and the American Council on Exercise:

• limit workouts to two to three per week and rest a minute or two between exercises
• perform one set of 7 or 8 simple exercises at 10 - 15 repetitions
• perform single-joint moves, such as biceps, curls, or leg extensions
• for resistance, use 2- to 5-pound dumbbells and body-weight exercises such as push-ups
• avoid overhead lifts and bench-presses, which can be dangerous if you lose control of weights
• don’t perform single maximal lifts of sudden explosive movements
• don’t use equipment that is damaged or that does not fit properly

The risk of injuries to children participating in resistance-training programs is low; however, injuries can occur in any sport. Proper supervision and precautions should always be part of the program.