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TEENS AND WEIGHTLIFTING?

People often stop to ask me questions about health and fitness – I also get lots of emails and Facebook messages from people all over the world as well. I thought I’d share one of the recent questions I got from someone in Winnipeg. With the mixed messages that we are getting from the TV shows, the media, the internet; I thought I’d share with you my opinion on Teens and Weightlifting.

Please feel free to email me at [email protected] for any health and fitness questions you may have.

Hey Jay,

My son wants to start working out with weights, but we’re concerned he’s still growing. He’s 13. From what I’ve heard, he shouldn’t start weight training til he’s in his late teens. Thoughts?

ANSWER:

It’s always best for new exercisers to start with bodyweight exercises; no matter the age. He can also incorporate very light weights until he learns the proper lifting techniques and proper lifting form. This will prevent the risk of injury as well as train the working muscles properly.

I would also incorporate a “Full Body” exercise program to help his body and muscles recover as well as prevent overtraining. The full body workout can be performed two to three times a week. Stick with 4 sets of 8 to 10 reps for each exercise.

Lifting light weights can be very beneficial for him as it will:

help to increase his bone density, which will help prevent later breaks in life
add lean muscle mass that will help him maintain a healthy weight as he will burn more calories on a daily basis
instill an active lifestyle at a young age which will lead to a healthier life as he gets older

Your son should also be aware that his nutritional requirements and energy intakes will increase. His body is going to require more calories in the form of both protein and carbohydrates -which means more meals and more snacks. Safe supplements he could research would be Whey Protein and Multivitamins. Keep his protein intake to at least 1 gram of protein for each pound of bodyweight and make sure he gets plenty of rest.

As parents you need to be aware of any body image issues which may lead to eating disorders – which has very serious psychological issues that can lead to both physical and mental problems. Ensure that proper nutrition and a healthy realistic view of his body is maintained.

Jay Raymundo

Can-Fit-Pro Certified

(Personal Training Specialist. Pre-and-Post Natal Fitness Specialist, Nutrition and Wellness Specialist)

TEENS AND WEIGHTLIFTING?

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