When can my child start exercising with dumbbells? 1 part

By Aaron Horschig. Dr. Kevin Sonthana

Kids have been getting into strength programs more and more in recent years. However, the topic is still controversial. It's easy for parents and coaches alike to get sucked into the maelstrom of conflicting information on the topic.

The media often condemns the use of dumbbells in young children. Opinions are that the training can lead to growth restriction, fractured growth plates and can limit athletic potential. Opposing opinions claim that training is safe as long as strict technique is followed. Who should you trust? Is barbell training dangerous for children?

Risk of injury

Statistically, the injury rate for children is low. This is attributed to good supervision by trainers. You may be surprised to learn that the injury rate for children's strength training is significantly lower than for rugby, football or American football.

For example, one study of young competitive weightlifters (11-14 years old) found no injuries requiring medical intervention for an entire year. Under professional supervision, these athletes were even able to safely test their 1RM. The forces to which an athlete is exposed when testing maxed out are actually lower than those they would be exposed to daily in most other sports.

Many injuries to children can be attributed to one factor. Poor adult supervision. The risk of poor technique, and nonsense in the gym in general, without supervision increases dramatically. The most common injury to children in the gym is caused by dropping weights on their feet or hands.

Damage to growth plates

This is the most common concern for children in the gym. Young bones are growing, and are prone to injury. Adolescent bones can be 2-5 times weaker than the surrounding tissue. Traumatic force that would cause an adult to injure one of the ligaments will often cause a growth plate rupture in children.

However, strengthening is not the main cause of such injuries in children. American football, baseball, gymnastics and hockey are the most common causes. In fact, there is no study that describes growth disc injuries in children who exercise under proper supervision .

Incidences of this type of injury can be attributed to poor supervision, technique or choice of weights. For example, an article in the British Journal of Sports Medicine in 1986 describes a 13-year-old boy who developed this injury while performing overhead presses at home and without parental supervision.

Many people still think that the gym will limit the growth of children. However, there has never been any scientific evidence for this. Your child can squat without having to worry about his growth.

The positives of weight training

Most children get to the gym as part of their sports training. For many, it doesn't come until high school. That's where most kids first learn basic exercises like the squat, bench, and deadlift (and, if they're lucky, weightlifting exercises).

Weight training has many benefits for kids. Among the most important are normal bone formation and bone growth. Young weightlifters often show a higher average bone density than other athletes.

Weight training helps children develop strength. A 2007 study showed a significant increase in strength in second graders in elementary school after 9 weeks of squat training (and other exercises), and no injuries were noted.

A 2001 study followed a group of 30 boys (ages 9-10) who received structured strength training at their school. For the first month, they only learned technique (with a broom handle). After two years, researchers compared their performance with the rest of the class. The gym boys were significantly stronger than the rest of the class, with no mention of any injuries.

Weight training may reduce the incidence of injuries in other sports in children. These athletes also recover more quickly from their injuries.

Many erudite professionals and communities still demonize weight training for children and exaggerate the risks of potential injuries. Recently, however, this has thankfully been changing. The following associations have embraced child strengthening as a safe and effective method of training:

• National Strength and Conditioning Association (NSCA)
• American Academy of Family Physicians (AAFP)
• American Academy of Orthopaedic Surgeons (AAOS)
• American College of Sports Medicine (ACSM)
• American Medical Society for Sports Medicine (AMSSM)
• American Orthopaedic Society for Sports Medicine (AOSSM)
• American Osteopathic Academy of Sports Medicine (AOASM)
• American Academy of Pediatricians (AAP)
• The President's Council on Physical Fitness and Sports

If you are a parent or coach of a young athlete and are considering gym training for them, ask yourself the following:

• Is your young athlete mature enough to follow instructions?
• Does the training emphasize technique instead of weight lifted?
• Is a qualified coach supervising the athlete?
• Can the coach pay attention to the training program and vary the intensity so that overtraining does not occur?

If you can answer yes to all the questions above, your athletes can head to the gym regardless of age.

Conclusion

Weight training, including squats, is safe for children of all ages as long as they are adequately supervised and guided. Of course, consult your child's doctor before joining a gym.

Sources:

https://squatuniversity.com/2016/03/04/when-can-my-child-start-lifting-weights/

Translated by: Jaromír Uhlíř