13 Year old and weightlifting

[EEmain]

My 2 training partners are my 16 and 17 yo sons. Now my 13 year old wants to get in the act!
He is a little guy, unlike his brothers. I decided to try and train him and set him up with a simple program:

Benches 1x10-65lbs
Lat Pulls 1x10-35
Barbell Milis 1x10-45
Tcep Pushes 1x10-12.5
DB Curls 1x10-10

These are the weights he can handle without much struggle and in that order. He has done this WO 2 x this week.

Am I wrong in trying this? Is there a possibilty this could have some ill effect on him?

[natedogg]

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My 2 training partners are my 16 and 17 yo sons. Now my 13 year old wants to get in the act!
He is a little guy, unlike his brothers. I decided to try and train him and set him up with a simple program:

Benches 1x10-65lbs
Lat Pulls 1x10-35
Barbell Milis 1x10-45
Tcep Pushes 1x10-12.5
DB Curls 1x10-10

These are the weights he can handle without much struggle and in that order. He has done this WO 2 x this week.

Am I wrong in trying this? Is there a possibilty this could have some ill effect on him?

I've always heard stick to calestinics at that age such as push-ups, pull-ups, crunches etc. Stuff that involves your own bodyweight you know. I never really looked that much into it though seeing as I didn't start lifting until I was 17. I have known a few guys that started lifting at a young age and they always seem to be short. Not sure it if has some sort of effect on your growth platlets or not.

[punta]

natedogg, I have heard the same information , I dont see how it could have a negative effect. If it was me I would do exactly what you are doing and train light to start with.

[kwyckemynd00]

I personall (keep in mind, I'm only 21!!) disagree that it's a big deal to have young teens working out. At 13-14, I think it's quite alright to lift weights. A simple 2 days split may work wonders for him. However, this is just my opinion. Kids are usually ready by the around the time they hit highschool, especially if they are going to be athletes. Maybe something like this:

Day One:
Dips or Bench Press 2 x 6-8
Incline Press, or incline Fly 2 x 10-12
Military Press, Or Hammer Shoulder Press 2 x 6-8
Tricep (skull crushers) Extensions or Tricep Pushdowns 2 x 10-12
Heavy Abs 3 x 10

Day Two:
Pull-Up 3 sets to failure
Barbell Row 2 x 8
EZ-Bar Or Dumbell Curl 1 x 10
Squats 2 x 10
Deadlifts, or Stiff-Legged Deadlift 1 x 10

(simple routine by Iron Addict)

Deads and squats only if you can teach proper form to him!!

It just seemed that your orginal routine never touched his legs and back, and legs/back are important.

[punta]

kwy, thats what i was implying a simple routine. I do agree though keep it simple.

[kwyckemynd00]

kwy, thats what i was implying a simple routine. I do agree though keep it simple.

Simple always seems to be effective. Funny how that works, huh?

[nodgodbod]

I've heard that squatting/deadlifting in early teens can stop you growing in height and prevent some of the bones in your back from joining together as they are supposed to - again this is only word of mouth - I've never read a study to back it up.
I just know if it was my kid I wouldn't take any chances.
I agree with natedogg - I got relatively strong and fit in my early teens from doing loads of pushups, situps and chin-ups. As for leg strength - sprint training and running up hills is good for strength. I suppose some bicep curls wouldnt hurt either.
Just my opinion.

[EEmain]

Thanks guys! I will do some research and see if any studies have been done.Can`t really even be sure if the child will stick with it or if it is a passing phase.

[Jwil]

i think it's a great idea.. I wish my dad would have been into working out and gotten me started that early. I'd always have a partner. I don't see any reason why not to. It's also a good way to share a hobbie with your kids.

[willieman]

Thanks guys! I will do some research and see if any studies have been done.Can`t really even be sure if the child will stick with it or if it is a passing phase.

I think one of the main issues is making sure the growth plates are stabalized..

[glenihan]

i started lifting around that age .. of course it was kinda sporatic, poor training strategy and with a diet that mainly consisted of sugar ... but i think its a great idea and i don't buy that it will stunt one's growth it doesn't make any sense to me

[roidpuple]

yep younger the better...

[Stoked1288]

13 y/o is a great age to start getting into lifting weights, I wish I had the opportunity!! If you're going to start him lifting, I would HIGHLY suggest keeping the reps higher than 15/set, when you lower the reps and increase the weights on somebody who still has some growing to do, you take the risk of avulsing the growth plates, and cause bone abnormalities at where the tendons attach to the muscle. For a kid his age, I like I said I would suggest keeping the reps high, and FOCUS on developing FORM and proper mechanics. I believe as long as you keep the reps high, you can pretty much do any exercises you desire...Good idea would be developing good form in the main olympic lifts and preparing him for HS athletics. Also stretching should be a BIG focus, especially if the gets real serious about lifting

Hope that helps!
CK

[roidpuple]

the good ol growth plate.. oh man........ there are to many that started lifing at a really young age that grew just fine... what is the deal with this....
your body is growing and adaptiong.... lou feriggno started lifting at like 13 and he went as heavy as he could and grew to 6"4' just fine arnold started at 15 and grew to 6"2'
Dave drapper.... the list goes on and on.... look he has really short arms
he must of did heavy bench when he was young before he stopped growing..
........ I dont think so.... " but ,yes Form is important that is very true"...

[EEmain]

i think it's a great idea.. I wish my dad would have been into working out and gotten me started that early. I'd always have a partner. I don't see any reason why not to. It's also a good way to share a hobbie with your kids.

Yes it is pure fun working out with my sons..

[Matthew D]

Latest research is showing that it is prefectly fine to start lifting at this age and might even strength bone not cause you to stop growing

[Matthew D]

Athanasios G. Dessypris

School of Biology, Department of Biochemistry and Molecular Biology, University of Athens, Athens, Greece

ABSTRACT

Tsolakis, C.K., G.K. Vagenas, and A.G. Dessypris. Strength adaptations and hormonal responses to resistance training and detraining in preadolescent males. J. Strength Cond. Res. 18(3):625–629. 2004.—Ninteen untrained preadolescent males (11–13 years old) were randomly placed into an experimental trained group (STG, n = 9) and a control group (n = 10). Informed consent was obtained from the children and their parents. The STG was submitted to a 2-month resistance-training program (6 exercises, 3 × 10 repetitions maximum [RM], 3 times per week), followed by a 2-month detraining program. The effectiveness of the resistance program was determined by measuring pre- and posttraining and detraining differences in isometric and isotonic (10RM) strength and hormonal responses in testosterone (T), sex hormone binding globulin, and free androgen index (FAI). Their maturation stage was evaluated according to Tanner. Significant posttraining isometric strength gains (17.5%) and mean T and FAI value increases (p < 0.05–0.001) were observed in STG. Detraining resulted in a significant loss (9.5%, p < 0.001) of isometric strength whereas the hormonal parameters of STG remained practically unaltered. The relative (Δ%) postdetraining hormonal responses correlated significantly with the respective isometric strength changes. In conclusion, the resistance training induced strength changes independent of the changes in the anabolic and androgenic activity in preadolescent males. Further research is needed to fully clarify the physiological mechanisms underlying the strength training and detraining process.

[Matthew D]

Maximal strength testing in healthy children.

Faigenbaum AD, Milliken LA, Westcott WL.

Department of Exercise Science and Physical Education, University of Massachusetts, Boston, Massachusetts 02125, USA. avery.faigenbaum@umb.edu

Strength training has become an accepted method of conditioning in children. However, there is concern among some observers that maximal strength testing may be inappropriate or potentially injurious to children. The purpose of this study was to evaluate the safety and efficacy of 1 repetition maximum (1RM) strength testing in healthy children. Thirty-two girls and 64 boys between 6.2 and 12.3 years of age (mean age 9.3 +/- 1.6 years) volunteered to participate in this study. All subjects were screened for medical conditions that could worsen during maximal strength testing. Under close supervision by qualified professionals, each subject performed a 1RM test on 1 upper-body (standing chest press or seated chest press) and 1 lower-body (leg press or leg extension) exercise using child-size weight training machines. No injuries occurred during the study period, and the testing protocol was well tolerated by the subjects. No gender differences were found for any upper- or lower-body strength test. These findings demonstrate that healthy children can safely perform 1RM strength tests, provided that appropriate procedures are followed.

[Matthew D]

Pumping iron Jr. Weight training won't stunt a child's growth, but the lifts have to be chosen with care. Here's how.

Smith IK.

Publication Types:

* News


PMID: 11246789 [PubMed - indexed for MEDLINE]

[EEmain]

Thank you!