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Weightlifting
Safe Training for Teens
By Heather Johnson Durocher
By working part time at the YMCA in addition to working out at the facility, Chessy Loudon has learned quite a bit about resistance training, says her mother, Peg.
"She knows that proper technique is critical because of her exposure at the Y to the fitness trainers," Peg Loudon says. "She has taken advantage of the free orientation lessons to learn the appropriate technique. She is also acquainted with the trainers and wouldn't hesitate to ask for advice."
School coaches also teach children about resistance training. For Nathan Haapoja, 15, this information complemented safety guidelines that came with equipment his parents purchased for his workouts.
"They've covered the technique and safety basics at school, and we feel comfortable that he is aware of the consequences of not following them," says Nathan's mother, Heather Haapoja of Duluth, Minn.
Experts agree that those who participate in resistance training must understand the importance of taking it slow.
"Resistance should be based on a teen's present muscular ability and progressively increased as strength improves," Marano says. "My preference for youth programs is to use Nautilus, tubing and free weights for resistance exercise and minimize using his or her bodyweight. One's own bodyweight may be too heavy to permit safe and successful strength development.
"Increments of 1 to 3 pounds may be used when a participant can perform 15 reps with proper technique," she adds. "Resistance training can be done two to three nonconsecutive days a week for about 30 minutes with a proper warm-up and cool down including stretching."
Porretto has stressed to her son the idea of taking breaks. He uses a weightlifting machine with several stations that is set up in the family's basement.
