By Quinton Agosta, Ortho Kinetics Professional trainer.
Quinton’s previous experience includes more than 3 years teaching physical education at St. Cecilia’s Catholic K-8 School.
I’ve had the privilege of helping people achieve their fitness goals through proper training and exercise for a few years now. Unlike a lot of people, I began training and lifting weights when I was just 11 years old. People might think that is much too early for anyone to begin weight training. However, after years of teaching, coaching, and training youth, I would argue that if done properly there is no reason why kids shouldn’t start an exercise routine.
There are some common misconceptions surrounding whether it’s safe for youth to begin a weight training program. The science, however, points to many physical as well as mental benefits. I hope to share with you why I enjoy working with young athletes, what your child can gain from exercise, and hopefully give you some tips to keep your kids active.
As a child, and now as an adult, sports have always been huge part of my life. I grew up playing football and track and field, both of which are very physically demanding. When I turned 11 years old I expressed interest in working out to improve my performance in my sports. Luckily, I had a Dad who took me to the gym to work out and show me the ropes.
At first it was very basic exercises and movements and I struggled to lift even some of the smaller weights. But after some consistency and a lot of hard (but fun!) work, I saw results not only in my strength and sports performance, but in my dedication and discipline as well. Little did I know that years later, I would be a multi-sport college athlete continuing my fitness journey.
The things I learned training as a child helped push me and gave me the opportunity to go to college and continue my dream. I ended up graduating with my degree in exercise science and shifting my passion to helping others reach their goals. I began coaching football and track, I became a strength and conditioning coach, a Physical Education teacher and most recently an Ortho-Kinetics trainer here at Island Fitness. I believe that my early introduction to fitness allowed me to be where I am today, and I have always had a blast training and coaching youth athletes for that reason.
There are some concerns and misconceptions regarding youth training, the biggest of which is the fear of stunting the child’s growth. This is a very old myth which simply isn’t true. There are numerous studies showing that weight training not have a negative effect on bone growth. Instead it actually increases bone production and increases overall bone mineral density in kids who go through routine weight training programs.
Another misconception regarding youth weight training is the fear that weight training will increase the chances of injury for the child or teen. However, it has been shown that the risk of injury is much higher in the actual sports and activities kids do outside of the gym. If performed under proper supervision and with correct form, the risk of injury is very low when it comes to actual weight training and exercise.
The benefits you can expect when your child begins a training program include:
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Increase in sports related skills
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Increase in muscular strength
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Increase in muscular endurance
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Increase in mobility
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Increase in body awareness
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Increase in motor control
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Increase in neural recruitment
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Decrease in sports related injuries
As you can see, there are many physical advantages and benefits to beginning a training program at a young age. Making fitness a part of your and your kids’ life is a dedication. It teaches discipline, commitment, self-confidence, and accountability. Unfortunately, there has been a trend in the United States over the last few decades of children and adults are becoming increasingly sedentary. It’s more important now than ever to encourage our kids to prioritize their health and to find ways to get out and move around.
There is no reason why we can’t make exercise fun for them, whether it’s weight training, running, plyometrics, or anything active. I’ve found that having variety in training programs is key to keeping young athletes engaged. It’s also important that you set your child up for success and find ways to make little goals that are reachable and fun to achieve. Start off with simple movements and body weight exercises and slowly progress them when they are ready. It’s also very rewarding as a strength and conditioning specialist to see a young athlete improve their overall sports skill through weight training.
I hope this has cleared things up regarding the safety of youth training and the benefits it can offer. This winter break is a perfect time to begin encouraging our kids to stay active and pursue activities that will lead them not only to better health but an active future. If you’re looking for guidance and recommendation, please feel free to get in contact and we can organize a proper program to get your kids on the right track