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Weighty Matters: Should Your Child Strength Train?
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Kids don't need as many sets as adults - one set of 12-15 reps is enough for each muscle group. Nor do kids need as many days of training per week - two or three days, with a day of rest in between - is sufficient. Proper form is the most important skill to teach kids who want to try strength training. The child can increase resistance or weight as he gets older, and proper form will keep him from hurting himself. Creating strength and endurance with weight or resistance training can benefit kids as young as 8 years old by preventing injuries while at play or while participating in sports. And it has the same benefits for overweight and obese kids as it does for adults - building muscle means the child is burning more calories, even at rest. Weight training can be a valuable part of a child's overall fitness, so if he's old enough, talk to your pediatrician about getting your child involved.
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