Weight Room & Strength Training Guidelines

Benefits of Strength Training

1- Reduces a Child’s risk of minor muscular injuries
2- Strengthens the child’s bones and joints
3- Helps combative degenerative diseases like osteoporosis.
4- Improve ability to perform – Physical capacity – Work – Perform
5- Improve Metabolic Function
6- Improves Physical Appearance and Self-esteem

Safety Guidelines

1- Children should have medical examination prior to beginning. – Checking for deformities. – A biomechanical analysis may prove more beneficial than a typical Doctors assessment.
2- Child has emotional maturity to accept and follow instructions
3- Take into account the physical & psychological uniqueness. – Program – Instructor
4- Taught by a certified or qualified adult – Parents who wish to train their child should take a strength training course or become certified… – The point of seminars like this one.
5- Use caution – Especially if child has been sedentary.
6- Exercise environment is safe
7- NO maximal lifts are attempted.
8- Warm-Up
9- Cool Down
10- Proper exercise Technique – Full Range of Motion
11- Resistance increases gradually – As strength increases
12- Strength training is apart.
13- Strength is just one part of an overall conditioning program.

3 Key Elements of Strength Training

1- Frequency: – A good rule of thumb is 3 workouts per week with one-day rest in between. – Muscle protein synthesis occurs during rest, with increase in size and strength.
2- Intensity: – Intensity is measured by the size of weight and the number of repetitions performed. – The greater the intensity (or load) the greater increase in strength. This is known as the overload principle. Proper intensity is critical to achieving strength gains without pain or injury. – 2-4 System Intensity not only refers to the weight being lifted but the speed at which exercise should be done. The TWO-FOUR System is ideal: lifting the weight should take 2 seconds and lowering the weight should take 4 seconds. Weight should be lifted slowing with control.
3- Duration: – In strength training duration refers to the amount of rest taken between sets and total length of the session. – Beginners – Session length shouldn’t be more than an hour. – Rest should be between sets approximately 60 seconds. – This will also give the cardiovascular system a workout.

Remember a young person should always: – Use proper technique – Perform exercise through the full range of motion – Have total control over the weight, moving it with a fluid motion.