Strength Training Program Using Free Weights Helps Address Youth Inactivity and Obesity

The word is out: American children are increasingly overweight. According to the American Council on Exercise (ACE) the solution is to to steer them toward an active lifestyle through a strength training program. Unfortunately, many long-standing myths and misconceptions have fostered a belief that lifting free weights may be ineffective and potentially unsafe for youngsters. According to the Youth Strength Training Program book recently published by the American Council on Exercise (ACE), America's Authority on Fitness, a set of free weights or weight training equipment is a safe and effective option for most children age 7 and older.

Research has clearly and consistently shown that a supervised strength training program is an extremely safe and beneficial form of physical activity for young people. There has not been a single reported serious injury in all of the prospective studies published on youth weight training. Youngsters who start lifting free weights at an early age tend to have better attitudes toward fitness including improved self-esteem, mental discipline and socialization skills.

Although aerobic exercise and eating sensibly are routinely recommended for young children, a strength training program can also bring benefits of improved musculoskeletal fitness, body composition and injury resistance," said Dr. Cedric Bryant, ACE chief exercise physiologist. "With regard to lifting free weights, it is imperative that children participate in programs that are designed and supervised by competent health and fitness professionals."

ACE suggests the following tips when a child begins a strength training program:

• Children should begin with two, non-consecutive free weight training sessions per week and perform eight to 12 strength exercises that work all of the major muscle groups
   
• Using controlled movement speed, children should lift enough weight for 10-15 repetitions per set
   
• Children should increase their weight load by five to 10 percent whenever 15 repetitions can be done easily
   
• Try a strength training program with medicine balls and resistance bands in addition to weight machines or free weights to add variety to the child's workout

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