{"id":2718,"date":"2016-08-15T00:00:00","date_gmt":"2016-08-15T00:00:00","guid":{"rendered":"https:\/\/trifocusfitnessacademy.co.za\/when-boys-should-start-lifiting-weights\/"},"modified":"2023-04-13T07:50:47","modified_gmt":"2023-04-13T05:50:47","slug":"when-boys-should-start-lifiting-weights","status":"publish","type":"post","link":"https:\/\/trifocusfitnessacademy.co.za\/personal-fitness-training-blog\/when-boys-should-start-lifiting-weights\/","title":{"rendered":"At what age should men start lifting weights?"},"content":{"rendered":"

The question that often\u00a0comes to mind is at what age men should start lifting weights<\/strong>. The biggest concern is that young men’s\u00a0bodies are still developing and their epiphysis <\/a>–<\/strong>\u00a0also known as growth plates<\/strong> –\u00a0are not closed yet. Of concern is that repetitive injury to the growth plates may hinder growth. So what is the answer?<\/p>\n

The short response\u00a0is that men shouldn\u2019t be lifting weights before they have reached puberty, which is usually around 12 – 13 years old. Pre-pubescent boys do not produce the amounts of natural steroids <\/strong>that boys – who have reached puberty – do. (Natural steroids are instrumental in muscle building.) <\/strong>However it young men\u00a0follow these guidelines they will enjoy lifting weights safely.<\/p>\n

Always safety first<\/strong><\/p>\n

Before training anyone under the age of 18, be sure to have a written consent from their parents or guardian, as well as\u00a0medical clearance.<\/p>\n

Perfect technique<\/strong><\/p>\n

One of the golden rules when it comes to monitoring boys lifting weights is to make sure they have proper technique (lifting abilities). Only when they have good technique they can move to do more resistance training<\/strong>.<\/p>\n

Always keep an eye out<\/strong><\/p>\n

Supervision needs to occur especially when young men start out lifting weights for the first time. This will make sure they get through a workout without being injured in the process.<\/p>\n

Frequency of training sessions<\/strong><\/p>\n

While adults can do 5-6 lifting sessions per week, it is recommended that a boy should workout lifting weights about 2-3 times a week. This way his\u00a0muscles will not get overworked.<\/p>\n

\u00a0Repetitions and sets<\/strong><\/p>\n

It is recommended that training sessions should consist of 10-15 repetitions and 1-3 sets per muscle group.<\/p>\n

Recovery time<\/strong><\/p>\n

They need to get enough resting time in between sets and also in between sessions.\u00a0 When they have stopped growing, they will need less recovery time.<\/p>\n

Amount of weight to lift<\/strong><\/p>\n

They should avoid repetitive\u00a0until they have reached a certain level of maturity<\/p>\n

Progression<\/strong><\/p>\n

Only let them move over into entry-level adults programmes or sport-specific training after background knowledge of training has been established and good technique has been mastered.<\/p>\n

Types of exercises<\/strong><\/p>\n

Let your young male clients perform a wide variety of exercises<\/strong> and training styles<\/strong> to make sure that interest levels are kept high.<\/p>\n

Studies have shown that moderate-intensity strength training programmes<\/strong> can increase strength, decrease any risk of injuries while playing sports and increase bone density in young adults. One of the important things is to take their maturation levels in account.<\/p>\n

If you think you could make a successful career out of your passion for exercise (and help others get the endorphin rush they need), sign up for Trifocus Fitness Academy\u2019s Personal Training Certification<\/a>. Follow this link <\/a>to find out more.<\/p>\n