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Weights and your age
WEIGHTS
AND CHILDREN
Strength training is important for people of
all ages! However, as one of the primary purposes for lifting weights is to
supplement sports training, it is important to examine what effect lifting
weights will have.
 Children do not have mature bodies or mature
minds - it is important to consider this when developing exercise programs.
Certainly, exercise is good for children - however, training sessions should aim
to be as productive as possible and should minimise the chances of injury. A
qualified personal training can assist with developing such a program.
I do not consider weighs training to be
important for children (<12). However, I would encourage adolescents (13-17) and
adults (18+) to consider including it in their routine. There are several issues
relating to children that should be considered:
Bones grow both longer and wider during
childhood. Bone density also changes significantly in early childhood. Regularly
placing excessive strain on the bones can effect the proper maturation process.
In a similar way, the muscles of a child are
different to those of an adult of similar height or weight. In order to prevent
injury, childhood exercise programs should focus on muscular endurance than
muscular strength.
Until puberty (10-14), the body does not
produce certain types of hormones nor the same amount of others. These hormones
control the body's growth and development. Put simply, while lifting weights can
have positive effects on a child's muscle tone - it will not likely increase
muscle size or strength significantly.
Children typically have less patience than
adults and usually prefer exercise to have an immediate benefit (eg: fun). They
find it difficult to appreciate long-term or personal benefits. Nor have they
developed the thinking processes to understand the reasoning behind training
routines. This can lead to boredom which may lead to the child reducing their
involvement in all-types of exercise or short-cutting which may lead to injury.
All of these points apply not only to weight
lifting, but to strength training in general (eg: pushups, situps, etc)
WEIGHTS AND OLDER ADULTS
Ageing does not mean poor
health but getting older can raise health challenges. However, in general the
human body responds to exercise, no matter what its age and
exercise can lead to very significant improvements in older adults' quality of
life. If you are over 50 years, there are several factors to consider:
The amount and size of muscle fibres decrease
with age. This is often due to a sedentary lifestyle, rather than age. If this
is the case, injuries are more likely. However, muscle mass will increase after
regular training.
The loss of bone density starts to accelerate
around the age of 50. As a result, older people are more prone to bone
fractures. However, exercise (and weights in particular) reduces the risk of
bone loss and osteoporosis.
The joints of the body require regular movement
to remain healthy. Regular flexibility exercises also strengthen the surrounding
soft tissue (such as tendons and ligaments) and reduce the risk of injuries. I
would recommend that a general program of exercise be completed before heavy
weights are used. People with arthritis can benefit enormously from a gentle
exercise routine that includes working joints through their full range of
motion.
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