What to teach a youngster about weight training.
Discussion
One of my lads has started making noises about using the gym to build muscle, be better at sport and remain fit,
He needs to do an induction, which I fully expect to be a complete waste of time. I will need to teach him and need to think carefully about what to emphasise. These are the headings so far, what have I missed?
1. 80% of what you achieve is about getting the right nutrition in.
2. Cutivate good core stability.
3. Engage your core when lifting.
4. Get your posture right.
5. Match push exercises with an equal number of pull exercises.
6.Focus on compound lifts for useful strength.
7. Don't ignore injuries.
8. Stretch after a workout.
9. Avoid long cardio sessions unless they are necessary for your chosen sport.
10. ?
He needs to do an induction, which I fully expect to be a complete waste of time. I will need to teach him and need to think carefully about what to emphasise. These are the headings so far, what have I missed?
1. 80% of what you achieve is about getting the right nutrition in.
2. Cutivate good core stability.
3. Engage your core when lifting.
4. Get your posture right.
5. Match push exercises with an equal number of pull exercises.
6.Focus on compound lifts for useful strength.
7. Don't ignore injuries.
8. Stretch after a workout.
9. Avoid long cardio sessions unless they are necessary for your chosen sport.
10. ?
You've got it mostly covered.
Form. Form. Form. 5 properly executed reps is better than 10 improper ones with twice the weight.
Don't spend too much time on 'mirror muscles' (Biceps/Chest etc) otherwise you're asking for injury (as well as ending up oddly shaped).
Tell him to look after his joints - this is hugely important! Take it from me, shoulder injuries are NOT fun and take months/years to even start getting better. Tendinitis is a b
d! My mistake was spending too much time on machines, using weights as heavy as possible. Whilst my muscles could comfortably hack it, my joints couldn't.
Warm up/cool down properly. Ice cold showers are good for recovery too if you can bear it.
Be patient.
Form. Form. Form. 5 properly executed reps is better than 10 improper ones with twice the weight.
Don't spend too much time on 'mirror muscles' (Biceps/Chest etc) otherwise you're asking for injury (as well as ending up oddly shaped).
Tell him to look after his joints - this is hugely important! Take it from me, shoulder injuries are NOT fun and take months/years to even start getting better. Tendinitis is a b
d! My mistake was spending too much time on machines, using weights as heavy as possible. Whilst my muscles could comfortably hack it, my joints couldn't. Warm up/cool down properly. Ice cold showers are good for recovery too if you can bear it.
Be patient.
PBDirector said:
grumbledoak said:
^^^
Young children should not do it at all.
I completely disagree with this statement, as does the available scientific research on the topic.Young children should not do it at all.
Of course the caveat is a properly designed and coached/executed program. Good luck finding that in the UK
grumbledoak said:
So said:
12.
I think that's too young. There are real risks of permanent injury. And for what? To be the youngest kid in class with a fked back or shoulder?I would push him toward something like gymnastics or even swimming to build strength and fitness.
I think there is more risk of injury if he waits until he is outside my control and then learns from his mates.
12 is fine, get him doing range of motion exercises with sandbags, Bulgarian bag, kettle bells and sledgehammer. You can get him lifting light weights on the machines and free weights just to show him true form, I started at 12 in a gym, I'd shifted heavy things from about 5 or 6 at judo
Gassing Station | Health Matters | Top of Page | What's New | My Stuff