My brother-in-law wants to have my 12 year-old nephew begin weight training in preparation for high school football. Isn’t this too young, and won’t his growing bones and muscles be injured?
This is a very common question, but the answer is not a clear yes or no. The very simplest answer is yes he can strength train, but he may not be able to lift weights. A significant complication in this question is that there are different expectations in the results of the weight training depending on where the child is in his pubertal development. Puberty should start between ages 8-16 years old.; therefore, a 12 year-old may not have yet entered puberty, nearly finished puberty, or be anywhere in between.
Pre-pubertal children do not need to do any weight training since it does not truly do anything further than simple calisthenics such as push ups, jumping jacks, and the like. The main goal for these types of exercises is to slowly develop and maintain strength, tone, and endurance. After puberty, there is a greater increase in muscle mass and strength development. The amount of increased muscle mass and strength is progressively larger with each successive pubertal stage with the maximum development between the second to last and last stage known as Tanner IV-V.
A major concern with weight training young athletes is that they are not aware of the proper technique of each exercise, and their ideas of how much they can realistically lift are out of proportion to their abilities. Any training regimen should involve careful monitoring of technique to reduce the possibility of injury and improper muscle group development, and proper weights to reduce injury to both muscles, tendons, ligaments, and bones. Furthermore, a proper nutrition plan should always be in place to make sure that the young body has enough of what it needs to grow and develop his/her body. Of course these are guidelines, and every child should be properly evaluated by his or her physician who should be able to provide advice.
Tweet This Post