Young to Really Young: Beginning Olympic Weightlifting
The following are some facts about children’s weightlifting.
Children’s strength training should begin when they reach the age of 6 years old. If they want to lift heavier weights, then it is better if they start earlier than 6 years old. They can continue their training until they turn 15 or 16 years old depending on their physical abilities and goals.
It is not recommended to train children under 5 years old. It is better to wait until they reach the age of 5 or 6 years old before starting their training.
If a child wants to participate in youth sports, then it is advisable that they should start their training at the age of 7 or 8 years old. However, it may be possible for them to play with other kids during this time period without any problems.
There are many different types of weightlifting equipment available in the market today. Some of these include; dumbbells, barbells, plates, straps and chains. All of these items have advantages and disadvantages. You need to choose what suits your needs best.
Here are some tips on choosing the right type of weightlifting equipment for your child:
Choose weighted dumbbells over unweighted ones. The reason for this is because they make the training more challenging.
If you are planning to purchase a barbell, then it is better if you also get plates. Plates are usually made of metal and are round in shape. They are designed to fit on both ends of the barbell. The most commonly used plate weights are the 45-pound one, the 35-pound one, the 25-pound one and the 10-pound one.
Choose chains instead of plates. Unlike plates, chains can be adjusted. They are usually made of iron and can be taken apart if the weight gets too heavy.
Straps are usually used by people who lift really heavy items. Normally, the weight is twice the size of the person. With straps, you can easily carry it without having to worry about your grip.
If you are new to weightlifting, then it is best to start on a basic level. You can always increase the weight that you are lifting as you get stronger and better at it. It is also a good idea to start with low weights until your body gets used to the activity. You will most likely find it tiring and difficult in the beginning.
The following are some tips on how to pick the right weight for you:
Always choose a weight that you can lift with good form at least 10 times.
Always choose a weight that you can lift at least 2 times without any trouble. This is to avoid injuries such as dropping the weight on yourself.
Once you have picked what you think is the right weight, then you should try several different types of exercises with that weight. Try doing some bicep curls, shoulder presses and squats. You will most likely find some exercises harder than others. Find a weight that is right for you by trying several different ones.
Always lift in a slow and controlled manner. Never try to do explosive lifting such as dropping the weight from above your head. This can result in serious injuries.
It is always best to start with low weights and build up to higher ones.
Always keep your eye on the weight at all times. Make sure you are in control of it at all times.
Make sure you are wearing clothes that are comfortable to workout in. Do not wear anything that might get caught up in the weight such as a belt or loose clothing.
Be sure to follow all the rules and regulations set by your instructor or by the facility that you are working out at. Oftentimes there is a maximum amount of weight that you are allowed to lift. Make sure you do not exceed this amount.
Most importantly, have fun and try to challenge yourself to lift heavier weights over time.
Weightlifting can be a fun and rewarding activity if you do it properly. If you stick with it over time, you will find that you are able to increase the amount of weight that you can lift. Not only will this improve the health of your body, but it will also improve your confidence and self-esteem as well.
Some people think that weightlifting is just for body builders. This is a common myth but it simply is not true. There are many benefits to weightlifting and knowing how to pick the right weight is just one of them.
Well, now that you know how to pick the right weight for yourself, you can get started on your weightlifting journey. Just make sure that you are doing it the right way to avoid any unnecessary injuries. Have fun and stick with it in order to see continuous benefits.
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Sources & references used in this article:
Strength training for young athletes by WJ Kraemer, SJ Fleck – 2005 – books.google.com
Violence, risk, and liability in male sports culture by K Young – Sociology of sport journal, 1993 – journals.humankinetics.com
Effect of an integrated resistance program based weightlifting exercises on improving physical performance of young table elite’s tennis players by K Sofiene, S Hermassi, K Safa… – Advances in Physical …, 2016 – scirp.org
The Harrison Bergeron Olympics by K Karkazis, R Jordan-Young – The American journal of bioethics, 2013 – Taylor & Francis
Ultimate Olympic Weightlifting: A Complete Guide to Barbell Lifts—from Beginner to Gold Medal by D Randolph – 2015 – books.google.com