Ask The Trainer

CFB reader Phil M. sent in a great question this month pertaining to his 15 year old son who wants to start a strength training program!

Question: My son is 15 years old and wants to start lifting weights. I am thinking about getting him a gym membership for the holiday. He's fairly active but has never lifted before. Any thoughts?

Answer: Phil, I love that your son is interested in starting a strength training program! Of course, training 'smart' from the beginning is extremely important since the risk of injury when lifting weights is very real.

If possible, it would be ideal if you and your son can train together, as supervision goes a long way in preventing common lifting injuries amongst teens.

A key aspect is technique. It's important that your son master the movement of each exercise. Ideally, I feel that kids should first perform exercises with no resistance so that they can learn proper form and technique. He can progress to moderate weight that he can lift for at least 12 - 15 reps. Speed is not important but rather, he should focus on per forming good, solid reps where he can feel the movement of the primary muscle group being worked.

When you purchase his gym membership, see if they offer any free sessions with a personal trainer for new gym members. This will enable him to learn the proper form for each exercise.

My suggestion would be for him to start with basic compound movements that work the major muscles, while indirectly strengthening the smaller muscles. Keep in mind that the adage "no pain, no gain" does not apply when it comes to kids!

Some guidelines for him to follow would be:

• Start with bodyweight exercises to learn proper technique before moving to moderate weights.
• Make sure to warm-up for 10 minutes before each strength training session.
• Focus on compound movements such as push-ups, pull-ups, squats, chest press, dips, shoulder press.
  
• Use higher repetitions and avoid maximum lifts.
• Ensure proper technique through supervision.
• Stretch after each workout.

If you have any questions regarding fitness or nutrition send them to AskTheTrainer@CatapultFitnessBlog.com!

Train hard; stay strong.

Peace.

Susan