Weight Loss, Diet and Fitness Program

Westcott and Feigenbaum recommend that preadolescents perform six to 12 different strength exercises each training session. The program should address all the major muscle groups, and kids should progress from the larger muscle groups to the smaller ones, in the same way adults do. Kids can improve strength whether they use free weights (dumbbells) or resistance machines (either youth-sized or adult-sized). For more information, see Strength and Power for Young Athletes by Faigenbaum and Westcott or consult with a personal trainer who specializes in kid’s strength training.

Training Guidelines At a Glance
Although strength-training recommendation for adults and children are similar in many ways, there are differences, especially when it comes to sets and repetitions. Use the following information as a general guideline. For a specific program, seek the help of a qualified fitness instructor or personal trainer.

• Sets: One Challenging set of each exercise, which may or may not be preceded by one or two preliminary sets.
• Repetitions: 10 to 15 repetitions in each exercise set.
• Frequency: 20-minute training sessions performed on 2 or 3 nonconsecutive days each week.
• Progression: A weight increase of 5 percent or less (typically 1 to 5 pounds) once a child can complete 15 repetitions with a given a mount of weight.
• Speed: 2 seconds for lifting movements and 2 seconds for lowering movements.
• Range: Full movement range on simple, single-joint exercises like leg extensions; moderate movement range on complex, multi-joint exercises like leg presses.
• Breathing: Exhaling during lifting movements, and inhaling during lowering movements.
• Posture: Standing or sitting tall with head up, shoulders square, torso erect and hips level; avoiding twisting, turning and squirming.

Studies have shown that most children think their moms and/or dads are their perfect fitness partners. Don’t stand on the sidelines while your son or daughter is going through these moves – grab a pair of dumbbells and join in on the fun and the fitness!