Health and Me

Ishita Roy

Fact Check: Is Weight Lifting Safe for Teens? An Expert Explains the Risks and Safer Alternatives

What resistance training is safe for kids

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Should teens be lifting weights? This is a question many people wonder, and Cara Natterson, a pediatrician, finally has answers! "Tweens and teens should not be lifting heavy weights, but they absolutely can do resistance training. There is an important difference between the two," she says. 

In an Instagram video, shared by the account @less.awkward, which is ran by Natterson, and Vanessa Kroll Bennett, Natterson explains that during puberty, "the body is flooded with hormones like testosterone, estrogen, progesterone, and growth hormone, which together trigger the release of IGF-1, a key driver of growth spurts and cartilage development".

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<h2>So, What Happens When A Teen Trains?</h2>

“When kids are growing rapidly, the cartilage around their bones is actually weaker than the bone itself, which makes them more vulnerable to injury during weight lifting," she points out. She further explains that in peak growth phases, bones are still mineralizing. They form a scaffold first and fill in later, which means the bones are porous and easier to injure at this stage. 

“The most vulnerable part of a growing bone is the growth plate, which sits at the ends of long bones and is the weakest point when it comes to fractures.” Natterson says that if a child gets injured during weight lifting or even sports, the growth plate is often where that injury occurs. This is why kids should not be bearing heavy weights until they are done with their growth spurts, she says. However, she points out that this "does not mean they should avoid strength-building altogether". 

“Resistance training, where children use their own body weight, is not only safe but encouraged. Even five, six, and seven-year-olds can do it," she says.

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Exercises like push-ups, pull-ups, sit-ups, squats, and anything that makes one use their own body weight is safe. Natterson says, “Exercises like push-ups and pull-ups strengthen muscles and improve bone density without putting excessive pressure on weak cartilage, thin bones, or growth plates.”

For more impact, one can use resistance bands. While people also use dumbbells, barbells, and kettlebells, Natterson recommends to avoid any weights during the growth spurt.

<h2>Here Are Some Examples Of Resistance Training That One Can Do Without Lifting Weights</h2>

<ul><li>Wrap your resistance band behind your back.</li><li>Hold both ends with your hands and start with your arms at your side.</li><li>Bend your elbows and push the band in front of you.</li></ul>

<ul><li>Stand on the resistance band and hold both ends in hands. </li><li>With your arms extended by side, pull your hand up, keep elbow bent at side. </li><li>Do it with one or both arms.</li></ul>    

<ul><li>Stand on your resistance band and grab both ends with your hands. </li><li>In a squat position, hold the bands but do not lock your arms.</li><li>Extend your knees until you are in a standing position. </li></ul>

<ul><li>Grip a bar with hands shoulder width apart.</li><li>Start with a full hang, then pull your body up by squeezing your shoulder blades down and back until your chin clears the bar </li><li>Then lower down the control and keep your core engaged. </li></ul>

<ul><li>Start is high plank with hands wider then shoulders. </li><li>Keep your core tight and body in a straight line from head to heels. </li><li>Lower your chest towards the floor by bending elbows to 90 degrees. </li><li>Push back up powerfully to the starting position, maintain a rigid core and straight back throughout.</li></ul>

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Should teens be lifting weights? This is a question many people wonder, and Cara Natterson, a pediatrician, finally has answers! "Tweens and teens should not be lifting heavy weights, but they absolutely can do resistance training. There is an important difference between the two," she says. In an Instagram video, shared by the account @less.awkward, which is ran by Natterson, and Vanessa Kroll Bennett, Natterson explains that during puberty, "the body is flooded with hormones like testosterone, estrogen, progesterone, and growth hormone, which together trigger the release of IGF-1, a key driver of growth spurts and cartilage development".Also Read: Measles Outbreak Confirmed In Two South Carolina College So, What Happens When A Teen Trains?“When kids are growing rapidly, the cartilage around their bones is actually weaker than the bone itself, which makes them more vulnerable to injury during weight lifting," she points out. She further explains that in peak growth phases, bones are still mineralizing. They form a scaffold first and fill in later, which means the bones are porous and easier to injure at this stage. “The most vulnerable part of a growing bone is the growth plate, which sits at the ends of long bones and is the weakest point when it comes to fractures.” Natterson says that if a child gets injured during weight lifting or even sports, the growth plate is often where that injury occurs. This is why kids should not be bearing heavy weights until they are done with their growth spurts, she says. However, she points out that this "does not mean they should avoid strength-building altogether". “Resistance training, where children use their own body weight, is not only safe but encouraged. Even five, six, and seven-year-olds can do it," she says.Also Read: Have You Also Noticed Suddenly Becoming Lactose Intolerant? Nutritionist Explains Why What Is Resistance Training?Exercises like push-ups, pull-ups, sit-ups, squats, and anything that makes one use their own body weight is safe. Natterson says, “Exercises like push-ups and pull-ups strengthen muscles and improve bone density without putting excessive pressure on weak cartilage, thin bones, or growth plates.”For more impact, one can use resistance bands. While people also use dumbbells, barbells, and kettlebells, Natterson recommends to avoid any weights during the growth spurt.            View this post on Instagram            A post shared by Cara Natterson, MD + Vanessa Kroll Bennett (@less.awkward)]]>Here Are Some Examples Of Resistance Training That One Can Do Without Lifting WeightsChest PressWrap your resistance band behind your back.Hold both ends with your hands and start with your arms at your side.Bend your elbows and push the band in front of you.Bicep CurlsStand on the resistance band and hold both ends in hands. With your arms extended by side, pull your hand up, keep elbow bent at side. Do it with one or both arms.    Squats Stand on your resistance band and grab both ends with your hands. In a squat position, hold the bands but do not lock your arms.Extend your knees until you are in a standing position. Pull Ups    Grip a bar with hands shoulder width apart.Start with a full hang, then pull your body up by squeezing your shoulder blades down and back until your chin clears the bar Then lower down the control and keep your core engaged. Push Ups    Start is high plank with hands wider then shoulders. Keep your core tight and body in a straight line from head to heels. Lower your chest towards the floor by bending elbows to 90 degrees. Push back up powerfully to the starting position, maintain a rigid core and straight back throughout.