The fitness industry has recommended, for many years now, that children refrain from weight training until after puberty.  There was concern that resistance training would damage the body's growth plates and stunt a child's musculo-skeletal development.  Recent research, however, has shown that kids actually benefit from a strength training program.  Both the American Academy of Pediatrics and the American College of Sports Medicine support youth strength training - as long as it's done correctly.

A well structured strength training program can improve a young athlete's performance on the field, court, track or pool.  The most exciting benefits to me though, are the benefits non-athletic kids can receive from a basic strength training program.

A well structured strength training routine can help:

• Increase muscular strength and endurance
• Strengthen bones
• Boost metabolism
• Improve self-esteem and body image

Young children can increase their muscular strength and endurance by using very little equipment and without spending vasts amounts of money.  Their own body weight is an ideal way to start the journey into resistance/strength training.  By performing regular sessions of Chins ups, Push-ups, wall-sits, Squats, lunges, tricep dips and abdominal crunches, your child will soon see a marked improvement of strength, fitness and condition.

Undoubtedly your child will continue to grow and develop and at some stage express an interest to start lifting weights.  Since kids develop differently, there isn't a set age to make this determination.  So your first guideline should be based on your child's own body awareness:  Once children demonstrate enough body awareness to understand the concept of proper form, external weight can be added.  Proper form is the fundamental first step of weight training for both children and adults alike.  It prevents injuries and ensures that you get the most out of the exercise.

After children have mastered proper form and technique, the next rule of understanding should be about weight.  Boys especially will want to push the heavy weights as soon as possible.  They often want to compete with their friends to see who can lift the most weight.  Your child must have the maturity to understand that the goal is to lift a reasonable amount of weight correctly, not strain to lift the most weight possible.  You need to ensure that they can control the lift and use correct technique throughout.

When children understand proper form and have the maturity to determine their reasonable amount of resistance, they are ready for a strength training program.  It's important, though, that all children engaging in weight training have a well-informed adult as a workout partner/spotter.  This adult ensures that the exercises are done properly and can prevent accidents occurring.  Use weights that are appropriate for both children and adults.

So, as parents, don't discourage your child from weight training.  Weight training done correctly and under the right supervision can be a great addition to other healthy activities. Activities that will hopefully become stable habits through the rest of their adult lives.