How young is too young for weights?

F

Faythe

Cathlete
Hi Cathe,
I have a quick question. I will have my niece for part of the summer. I want to encourage her to be active, and when I work out in front of her, I know she will want to join in. She is 7 years old, and tall for her age, and overweight. The poor kid lives on fast food and inactivity. From what I'm told, they can choose gym or computer at school, and she chooses computer. Would it hurt to give her 1.5 # (each) weights to workout with me, if I help her with her form? I know most are too hard for her, but can she use them for some? And I have a 3#ball I thought she could use for things like bench press and such. Do you think she is too young, even if she's supervised?
If so, I thought of doing outdoor activities such as walking and rollerblading with her and when she takes a nap, or plays on the computer for an hour, I can do my weights then. I just wanted your opinion on the matter.

Thanks so much.
Faythe
PS Been in the midst of selling our home and preping our new place, so haven't been online for a while. Missed the group so much!!
 
Hi Faythe! Good for you for wanting to encourage your niece to live a healthy lifestyle. At seven, she is still fairly young so I personally like to keep things simple and fun. I think your ideas of rollerblading and walks are perfect. You can even go to the park and encourage play with park activities or participate in the designated obstacle courses that many offer.

I wouldn't say that your personal workouts are completely off limits to her, but I wouldn't make those your total focus. Maybe one or two days a week she can join you BUT... do very simple exercises, with the light weights as you mentioned. Yes, I agree, your supervision on form is critical and much encouraged. But I would not do a formal workout, but rather maybe 6 to 10 basic exercises for about 10 reps with very light weights (one or two pounders) to keep her active yet interested. The main thing at her age is to keep exercise easy to do with the focus on fun.

Here is an idea of a workout week.

Monday: An hour at the park, later in the day some pool time (or vice versa)

Tuesday: A walk in the park followed by the two of you doing some sit ups and partner stretching

Wed: Do a light lifting program with her (later you can do your own while she naps):
Sampler:
1)...two minutes fun marching with high knees
2)...one minute light jumping up and down in place
3)...two minute marching with high knees
4)...10 to 20 non-weighted squats
5)...10 static lunges right leg front (then switch sides). Use broomstick for balance if needed.
6)...10 bicep curls with a one or two pound weight in each hand
7)...push ups on bent knees (as many as able)
8)...10 side lateral raises
9)...20 sit ups
10)..10 one arm rows per side
11)..10 kickbacks per side
12)..some basic stretches

Later on Wednesday go rollerblading

Thursday: Rollerblading then later go swimming or walking

Fri: Take pet for a brisk walk (if applicable) then do the lifting program above.

Sat: A couple of games of twister (remember than fun?), later some hopscotch and jump rope

Sun: Swimming then later rollerblading

Hope this helps. Have a fun summer!
 
Billy Blanks has a Tae Bo for Juniors (14 and younger) that Collage sells. Might be another option for indoor workouts.
 
Thanks Faythe for asking this question. I have been wondering what to do with my girls for the summer. Thank you Cathe for your reply, this is perfect and gives great guidelines. I will insert hoola-hoops or basketball into this fun rotation and replacing rollerblading (not quite my thing).

Laurie
 
I'm going to step in here and disagree with the prevailing trend.

I WOULD NOTdo weights at all with a child this young, especially with one so turned off to formal exercise. Many people perceive weight training to be boring, it is not free movement, it is very heavily structured, it limits the boidy's movement, and if you are trying to encourage an overweight child who would rather go online than walk to take exercise, a structured weight training session will do nothing to change her opinions about how "un-cool" exercise is.

Your ideas to walk, roller-blade are excellent. Add in swimming, see if you can get some more neighbourhood kids together with her for an impromptu game of basketball, volleyball, street hockey, whatever.

As Cathe says, EMPHASIZE FUN and just plain movement at this age. And while you have her with you, make sure you serve her healthy food options from which she can choose, and throw out all the junk food from your house before she arrives, so it just isn't there and she can't choose it or find it. It just plain 'aint there!

In my opinion and experience, I have a 10 year old and a 7 year old, kids this age lack the ability to coordinate their bodies well for weight training and they simply do not have the concentration required. I think to weight train with her would be a mistake. However, you should make a point of doing your routines as you normally do, and let her see you do them. Regardless of what role models she has at home, you will be making another role model, and a healthier one, available to her. Kids at this age are as impressed by people outside of their immediate family as they are by family members, so you could make a real impression upon her young mind here. Not in a preachy way, just by being you and doing what is normal and routine for you. If she grabs a weight and wants to join you, let her, and let her bow out when she's had enough. My kids do this, it lasts about three minutes usually, it just gets too dull for them!

Remember: even if you get her to move a little and eat a little more healthily, you are sowing seeds in her mind that can lead to change, but it will not happen overnight so don't expect miracles.

Edited to add:

this is your home and you make the rules and you should let her know early on what your rules for computer usage are. You will have to be firm and make sure she understands that you do not care what her parents let her do, in your house, the rules are....... my kids would be on the computer for half the day at the weekends if I let them. So, I have a rule: every hour of reading gains them an hour's computer time. I enforce this rigorously. No exceptions. They groan, "ohhhhh Mum you're so mean" but within minutes they have settled with a book and are soon lying on the couch totally engrossed......So you decide what your rule is. But don't make it "an hour's exercise equals an hour's computer time" because then exercise will become this chore that she has to do in order to get what she wants. So put another activity in place of the "do X and you get an hour's computer time." You choose. Then make exercise the treat activity. And limit computer time to an hour also: really, for a 7 year old, that is plenty of time to visit the Power Puff girls website and play a few games.....Enough already!

Clare
 
Not Cathe, but here is what the American Academy of Pediatrics has to say about strength training in children and adolescents. Go to the link here and click on "Strength Training by Children and Adolescents" near the middle of the page. It will take you to their Policy Statement on it.

http://www.aap.org/healthtopics/physact.cfm

Carol
:)
 
Just want to comment that the child's aversion to gym class may likely be based on having to be involved in competitive games. If she is overweight, she may have insecurity issues, and may be uncoordinated and/or intimidated by the other children.

So... I wouldn't say "don't do weight training with her" until you find out if she would like to do it. Don't assume that just because she dislikes gym class that she will dislike weight training, or any other form of exercise that she can do in private! (I definitely agree that it should be something fun and something she wants to do.)

I've been there! I hated gym class because of the competitive nature, but wow do I love to exercise!

:)
Wendy
 
I have a 7 year old girl (plus 4 and 9 year old boys), and my daughter works out with me about once a week. I usually ask her if she wants to work out with me, and I ask if she has a certain tape she'd like to do. If she doesn't want to, I say ok, and go ahead and do my workout. If she does want to join in, she uses 3 and 5 pound dumbbells, and works out as long as she wants to and then usually quits in the middle. These workouts are pretty long for a kid that age. To me, it's super to get her doing something physical, I want it to be fun for her, so I let her set her own pace. Her form can be terrible, but with such light weights, I don't think she's doing any harm, so I try not to correct her. I think as she gets the hang of it, she'll follow the tips of the instructors. Sometimes she corrects my form though, so that's kind of helpful :p

I do think the kids like to do things like rollerblade around the block or ride bikes, and I've been known to take them out even after it's dark for a spin around the block. The more active they are, the better! Otherwise they have extra energy, and that can be *BAD* }(

Good luck with your niece. I hope it's a special time.

Melissa
 
I used to let my stepdaughter do my Firm basics with me when she was about this age (maybe even a bit younger). I would let her use the short step and I would only let her use the one or two pound dumbbells. Since we weren't sure if this was okay, I looked into it a bit and I cannot remember where, but I read somewhere that kids her age should not work with weights b/c it effects bone development. I could not find a lot of info on it, so we told her that she couldn't work with weights until we learned more. I still let her follow along and use the step but she didn't think she was nearly as cool without her weights and she dumped me (on workouts)!

All that being said, I think that the program Cathe put together is fine b/c it involves slow, controlled (by her and you) movements with very light weight. It may keep her interest and build her confidence as well, along with dropping a few pounds. My stepdaughter is very active and confident but the Firm tapes also taught her to breathe through a movement and push hard when needed to get through the end of a tough sequence. She used this many a time while wrestling with her father to beat him! Ha hs ha!
 
Thanks Milissa,
Yeah, I want to make it a special time for her. I wouldn't give her 5#, but maybe 1# if I can coach her with the form. We'll see how that will go, she isn't very coordinated and does quick movements to keep up. (she once did part of Cathe's kickboxing tape) so with weights I'll have to guide her. So I think for the most part, I will do things in the park and on my mini trampoline.
Faythe


http://www.glennhansenmusic.com
The online home of singer/songwriter/guitarist
Glenn Hansen.
 
I don't encourage the use of 5 pound weights, but you know, they are there and she grabs them sometimes. She doesn't seem to overdo it at all...doesn't like pain :)

Melissa
 
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