By Alika Antone
As the father of four young kids, a physical therapist, and a gym owner, our children get regular gym time. And strength training is part of that. I am often asked the question “When Should Kids Start Strength Training?”
Now a lot of people hear “strength training” and automatically get visions of musclebound folks lifting heavy weights. While lifting weights can be incredibly beneficial, there are lots of ways to gain strength without weights, too.
My kiddos don’t lift heavy weights (yet) — mostly for safety reasons as they are still learning coordination and control of basic functional movements. We enjoy working on balance, coordination, footwork, agility, and power. One of our favorite exercises is sled pushing. It is hard work and challenges power and endurance. The best thing about the sled is that it is not technical at all. It is safe, effective, and the kids love it.
The National Strength and Conditioning Association’s position is that it is “imperative to determine safe, effective, and enjoyable practices by which resistance training can improve health, fitness, and sports performance of younger populations.”
If kids are ready for resistance training, a trained coach can help them build stamina, strength, and cardiovascular endurance — with safety at the forefront. Kids who train with or without weights may see improvements in sports and it may even help them avoid sports-related injuries. Not to mention, it is building a healthy foundation for their futures.
When I hit the gym with my kids, my main focus (beyond safety) is making sure they are having fun, working hard, and learning.
If they love something (like exercise) chances are they will get better at it. Focus on getting your kids to love the gym and what it has to offer to their body, mind, and spirit. Making sure their experiences now are safe, effective, and fun will lead to a continued love of moving their bodies for life!
"I had a lot of fear after surgery, afraid that I would not regain mobility and strength. I feel that A2 helped me achieve a higher plateau of health, motion, and strength than I would’ve achieved elsewhere. Also, A2 has taught me the exercises to go even further, to strengthen and mobilize my shoulder. I fully trust A2 and will recommend them to all my friends, family, and coworkers. They have all treated both me and my wife with a gentle kindness that is rare today and have made us feel welcome in their care. Very professional, but with a sense of caring; that is how I would describe A2. I will miss them all and am very grateful to have been in their hands."
"I came in to A2 with a knee injury that left me with very limited mobility and muscle weakness. Danny and team did an excellent job of diagnosing exactly what my issues were and designing a treatment plan that allowed me to regain strength, balance, and confidence. I would recommend A2 without reservation as a skilled and professional team."
"I found A2 Physical therapy was able to give me the help I needed in the exercises and cupping they gave me to loosen up my stiff joints and muscles that I could hardly move due to surgery, stiffness, and soreness. I think A2 PT are running a top notch business. The therapists that worked with and on me were extremely courteous. Molly was so helpful in my therapy and an absolute delight to work with. She got me back to 100% in just 4 weeks and my visits were 1 day a week. This was my first experience working with PT’s and it was totally a wonderful experience. Thank you A2 Physical Therapy and thank you Ms. Molly Daugherty for working with me and making my recovery and stability improve so quickly. Should I need PT again I will call you. Again many thanks."