Question:
My son will be turning 13 soon, is now the time for him to start lifting weights?Answer:
ParentingTeensOnline expert, Mark Fuerst , fields questions about sports and competition. Mark is a health and medical writer based in Brooklyn, NY. You can read more about him at MySteps, his blog. He responds:
If your son has begun to go through puberty, his body will have started to make the hormones necessary to aid muscle development. And those muscles will respond to lifting weights, if it’s done properly. If your son has not begun to go through puberty, he will still be able to gain strength, but he may not see his muscles get bigger.
Before he starts lifting weights, you should have your son checked out by your doctor to make sure it's safe. Once he’s cleared, then he can get advice on how to start a weight lifting program from an expert at your local gym or YMCA. A certified trainer can help set up a full-body strength training program for your son and show him how to use weight machines or free weights. This will ensure he uses proper technique and will help prevent injuries.
The basic concept for young teens is to use less weight and do more repetitions. He can work out with weights every other day, which allows his body to recover for a day in between weight sessions. A standard workout would begin with a warm up for 5–10 minutes (for example, jogging or jumping jacks), go to 30-40 minutes of weight training, and follow with a cool down for 5–10 minutes (for example, brisk walking on a treadmill) and stretches of the muscles used.
For more information about the Dos and Don’ts of weight training, and why strength training is so beneficial, check out information at the American College of Sports Medicine Youth Sports & Health Resource Center.