Strength training for teens

martymum
martymum Posts: 413 Member
in Fitness and Exercise
Hi all

So hubby and boys have decided if you can't beat her...join her and want to partake of my healthy lifestyle change:happy:

Hubby and I are going to do stonglifts m/w/f and c25k t/th/sat with sunday as rest.

Here is where we need some help advice..I have googled but there is so much info out there...

son 1 is 12 and at school, does taiho jutsu and normal P.E. stuff...he is doing c25k as well

son 2 is 11 and home educated and does bugger all actually lol he also will be running (even if I have to prod him with a stick).

They both want to start strength training to prepare for the future (1 wants RAF, 2 wants Army) and the advice even on bodybuilding.com is conflicting...some say compound moves like 5x5 others suggest isolation and vary body parts each time. Does anyone have experience of teens training or and advice, ideas, good wbsites etc.

Thanks

martyx:flowerforyou:

and these 2...

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Replies

  • penny_eclipse
    penny_eclipse Posts: 524 Member
    No idea...but bumping for you!
  • ChrisLindsay9
    ChrisLindsay9 Posts: 837 Member
    I've heard some conflicting information on this as well. I would probably fall on the side of caution and have kids who incorporate strength training, work with a certified trainer with experience in training pre-teens and teenagers. Otherwise, probably do a lot of easy exercises and high rep work.

    But bumping to see what others have to say.
  • martymum
    martymum Posts: 413 Member
    bumping
  • Troublemonster
    Troublemonster Posts: 223 Member
    I'd be interested to know as well. I can't imagine a reason why a routine full of isolation moves would be safer for a person just because of their age. Isolation vs compounds has always been more a question of goals than anything.

    I would definitely get them in touch with a trainer though who will show them the right way to do things in the weight room. The 12 year old should have access to coaches at the school in the next year or two I would imagine.
  • jadams1650
    jadams1650 Posts: 139 Member
    With proper instruction and proper form there is nothing wrong with 12 year olds lifting moderately heavy weights. While they may see some increases in strength, the real development will likely wait until puberty when they get a hefty dose of testosterone in their systems. Focus on compound moves and good form. They will likely see moderate strength gains and increases in coordination and agility.
  • Azdak
    Azdak Posts: 8,281 Member
    There are position papers and recommendations from the American College of Sports Medicine, National Strength and Conditioning Association and the American Academy of Pediatricians.

    Check them out and you will have all the guidelines you need. The main things are to avoid max lifts and heavy overhead lifting. Young adults should also have adult supervision, emphasize learning proper form, not letting them get into competitive situations with other friends and not to push them if they lose interest or become fatigued.
  • BreakingOath
    BreakingOath Posts: 193 Member
    If you do let them lift weights make sure they do proper form and try not to let them focus on how much weight they are doing. Proper form is the most important thing, especially at a younger age.

    Now that I've said that, body weight exercises are perfect for young teens. Push ups, pull ups, body weight squats, lunges, etc.
  • martymum
    martymum Posts: 413 Member
    thanks everyone

    I wish school sports in England was better than the crap they have.

    They will be working out at home so will start simple and light and get advice from air cadets when he joins in July

    martyxx

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