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Youth Training Prepubertal

<<I recently met a young man who after seeing the change in my shape over the past months asked me if I could introduce him to the gym. I agreed, but then thought that at 13 years of age, training with heavy weights could be detrimental to his growth. I'd be grateful if you could give any well informed opinion - especially any of you medical people in the group. Og>>

Og and fellow IOLers, Workouts for prepubescent children was addressed in a recent NSCA symposium I attended. It was recommended that workouts be:

1) Well supervised
2) Use proper size weights
3) Avoid maximal lifts ( keep in the 15 - 20 rep range)
4) Use controlled technique, with full range of motion
5) In corporate a balanced routine-- upper/ lower body, agonist/ antagonist
6) Don't use valsalva maneuver

A sample prepubertal program given was as follows:

15- 20 reps
1-2 sets
20 minute session
2 X/week Increasing weights by 1-3 lbs

Once the child has undergone puberty a more intense weight training program can be undertaken. 8-10 reps, 3 sets, 30-60 min per session, 3-4x/week. Strength gains will be substantial after puberty for boys because of higher testosterone levels.

Hope that helps,
Susan Rench RN, CPT

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