By Dr. Avery Faigenbaum et al.
University of Massachusetts-Boston

The following training guidelines are adapted from the National Strength and Conditioning Associationís Position Statement Paper entitled Youth Resistance Training. For a complete copy of the paper contact the NSCA at www.nsca-lift.org.

• All workouts should be closely supervised by qualified adults and the exercise environment should be safe and free of hazards. The exercise area should be large enough so the exercises can be performed correctly.
   
• Each child should be ready to follow instructions and adhere to training guidelines. Kids should be encouraged to ask questions and should be praised for participating.
   
• Kids should warm-up for 5 to 10 minutes before strength training.
   
• Kids should start with one light set of 10 to 15 repetitions on several upper and lower body exercises. Starting with a light weight will allow for appropriate adjustments to be made. Realize that starting weights will vary depending on age, experience and fitness level. Kids should focus on learning the correct form and technique on each exercise.
   
• When the desired number of repetitions can be performed, increase the weight gradually (about 1 to 3 pounds) and perform fewer repetitions.
   
• Progression may also be achieved by gradually increasing the number of sets, exercises and training sessions per week. Depending on individual needs and goals, 1 to 3 sets of 6 to 15 repetitions performed on two to three nonconsecutive days per week is recommended.
   
• Whatever type of training equipment children use, remember that sound teaching methodologies and competent supervision are critical to the safety, effectiveness and enjoyment of the youth weight training program.
   
• Remember that kids enjoy activities that are fun and make them feel good about themselves.