Is my workout plan safe for an 11 year old girl?

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contingencyplan
contingencyplan Posts: 3,639 Member
in Fitness and Exercise
My 11 year old niece who is relatively sedentary wants to start exercising with me. But I don't know if the plan I follow is safe for an 11 year old girl. She's very tall and lanky, typical ectomorph frame.

My workout plan:

HIIT Sprints 3x/week

Calisthenics circuit training (on a suspension trainer) 3-4x/week

Heavy lifting once a week (obviously this will be something she can't do)

Replies

  • MeeshKB
    MeeshKB Posts: 120 Member
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    I am not an expert in any sense of the word, so please take this with a huge grain of salt...

    If your niece is sedentary, I would be concerned that a plan this aggressive might be pretty intimidating for her and that it might de-motivate her. If I were in her shoes, I would respond better to a gentler lead-up to this kind of training. Maybe just get her walking or doing walk/jog intervals first instead of the HIIT sprints, and some body weight exercises to start?

    ETA: As subsequent posters have mentioned, a program this intense could very well cause her injury. That is a much more serious consequence than the de-motivation I mentioned. Good advice to have her check in with her doc before starting any program.
  • tigersword
    tigersword Posts: 8,059 Member
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    No.

    Children have completely different body structures as they are still developing and growing, and have much different exercise requirements in order to not cause damage. I'd seek advice from a pediatric specialist.
  • HelloSweetie4
    HelloSweetie4 Posts: 1,214 Member
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    If she really wants to work out with you, could you set aside a night a week to do some exercises that are more her speed? Then give her "homework" for the rest of the week and see how she does. I'm sure you don't want to inhibit your routine, but it's certainly too intense for her.
  • 416runner
    416runner Posts: 159
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    No.

    Children have completely different body structures as they are still developing and growing, and have much different exercise requirements in order to not cause damage. I'd seek advice from a pediatric specialist.

    All of this. Please get advice from her doctor before she starts an exercise program.
  • SirBen81
    SirBen81 Posts: 396 Member
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    My 11 year old niece who is relatively sedentary wants to start exercising with me. But I don't know if the plan I follow is safe for an 11 year old girl. She's very tall and lanky, typical ectomorph frame.

    My workout plan:

    HIIT Sprints 3x/week

    Calisthenics circuit training (on a suspension trainer) 3-4x/week

    Heavy lifting once a week (obviously this will be something she can't do)

    I'm not overly cautious, but I'd say HIIT sprints should be fine. Kids run around like crazy anyway. Calisthenics is pretty harmless too.

    I don't know about heavy weights though. I haven't seen or read anything to suggest they can't as long as it's done correctly and in proper form.
  • ilovedeadlifts
    ilovedeadlifts Posts: 2,923 Member
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    I don't see anything wrong with HIIT sprints for a child of that age.
    If they were playing soccer or football, I'd have them doing those anyway.

    I'd skip on the weight training though. Bodyweight stuff is okay.
  • vim_n_vigor
    vim_n_vigor Posts: 4,089 Member
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    Heavy weight training would be out at that age. She could certainly work up to sprints and intervals and could probably start off with some light calisthenics. Maybe you could even check in with a coach or gym teacher at her school to see what activities they recommend for her. If she has a gym teacher - he could probably even give you some tailored suggestions for your niece.
  • PlanetVelma
    PlanetVelma Posts: 1,231 Member
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    No.

    Children have completely different body structures as they are still developing and growing, and have much different exercise requirements in order to not cause damage. I'd seek advice from a pediatric specialist.

    All of this. Please get advice from her doctor before she starts an exercise program.

    This!

    Plus, why don't you investigate coaching a team of her choosing (soccer, baseball, basketball, etc...)? That would give you an opportunity to find a sport she enjoys and that she can train for year-round. Our soccer leagues are always short on coaches....
  • contingencyplan
    contingencyplan Posts: 3,639 Member
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    The heavy weight training I wouldn't have done with her. Just the calisthenics and the sprints.

    She joined her school's colorguard team this year. She initially tried out for cheerleading but didn't make the cut because it was the first thing she had ever done that was in any way active. She then went out for colorguard and made the squad. The twice a week practices she had to go to were her first real exposure to any kind of regular exercise and it's pretty mild.

    I'll see about having her mom check with her doctor.
  • contingencyplan
    contingencyplan Posts: 3,639 Member
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    No.

    Children have completely different body structures as they are still developing and growing, and have much different exercise requirements in order to not cause damage. I'd seek advice from a pediatric specialist.

    All of this. Please get advice from her doctor before she starts an exercise program.

    This!

    Plus, why don't you investigate coaching a team of her choosing (soccer, baseball, basketball, etc...)? That would give you an opportunity to find a sport she enjoys and that she can train for year-round. Our soccer leagues are always short on coaches....

    To be perfectly honest I don't know much about any sport as I am not a sports fan myself. I'm not sure I'd be able to get into that.
  • 416runner
    416runner Posts: 159
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    PS - It's great of you to support her in getting more active!

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