Teens and Weightlifting

Almost any young teenager who sees a well-built weightlifter will, at some point, wonder if it would be possible to look like that. It will pass through most kid's minds, and then will be replaced by some other desire. Other kids may harangue their parents into buying a weightlifting set, only to have Mom or Dad find it, six months later, in the corner of the bedroom, used as an expensive coat hanger. But what about the few who stick with it? Can weightlifting cause damage to the body of a 12, 13, or 14 year-old kid?

First of all, we've got to understand what we're talking about when we speak of “weightlifting”. A “weightlifter” is someone who, simply put, lifts weights. Most people who lift weights do so because it makes them feel good and look better. Then you've got the “bodybuilders”. The life of these men and women revolves around the proper development of musculature. These muscles need to stand out and not only look good, but must be in the right proportions to each other. “Powerlifters” are concerned about the maximum amount of weight they can lift. So knowing what your kid wants can help him get where he wants to go.

The best way to help your kid from being injured is to know what is going on and to be involved. To be involved means to know what different weightlifting terms mean, what the major muscle groups are, how to prevent injuries, and to be knowledgeable of the risks inherent with pumping iron. It sounds like a lot, but basically it boils down to plain common sense.

So where do you start? What do you do if your kid walks in and says, “Mom, I want to look like Arnold Schwarzenegger” (or, if your child is a girl, she may mention Cory Everson). This is great. Your kid has verbalized a desire. Now is the time to become involved. Find out what he wants. Most thirteen or fourteen year-old kids want to lift weights thinking they'll “get muscles” in a week or two. They don't realize that starting any new sport is fraught with dangers if not thought out or if done in a reckless manner. Explain that he's got a great idea, and that you're willing to work with him on it. Developing a plan is a great way to start.

First of all, is your child medically fit to lift weights? Every school requires a sports physical before participating in a sport, and it should be no different if he wants to start lifting at home. Schedule an appointment with your health care provider, and have a sports physical done. If everything is okay, you can proceed to the next step.

Now, does he want to lift weights at home, or does he want to go to a gym? Going to the gym involves transportation, user's fees, and restricted hours, but the benefits include a wider choice of equipment, access to personal trainers, and the camaraderie that can be developed with other weightlifters. A membership may sound like a great idea at the onset, but it may be wise to start your kid at home and see if he decides to stick with it. Few things are worse than putting out bucks for a six-to-twelve month membership only to have him decide to give it up in a month or two.

Now let's say that you both have decided to do the home thing. Start with a set of weights which should total about 100 pounds. You can buy new weights at any sports store, but used weights can be bought for a lot less money. Vinyl-coated weights are great and safe to use; however, they do not last as long as the iron plates used in gyms. An inexpensive weightlifting bench, with a rack to hold the barbell, is also very useful.

You should know some weightlifting terms. There are four terms the novice weightlifter (and Mom/Dad) needs to know: the “rep” (for repetition), “spotter”, “set”, and “pump”. “Reps” are the number of times a particular exercise is done. For example, you pick-up a barbell and curl it 10 times, then set it down. Then you again pick it up, again curl it 10 times, and set it down. You have just done 2 sets of 10 reps. A novice weightlifter should stick with 3 to 4 sets of 8 to 10 reps; more on this later.

A “spotter” is someone who helps you with the weights, and, more importantly, is there to watch that the reps are done safely and properly (a lot of injuries occur because of improper form). Being a spotter is where Mom or Dad can do the most good.