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About Dean Carlson
Expertise
Dean can help you with questions related to my experience with resistance training and cardiovascular exercise, as well as input on fat loss, supplemention and injury prevention.
Experience
Currently own Cr8 Health & Fitness, which provides physical preparation services. Certified Professional Fitness Trainer through the National Exercise and Sports Trainers Association, as well as graduate of the Coach Intern Program through King Sports International.
Education/Credentials
NESTA CPFT
KSI CIP Coach
Dean believes that everyone is capable of taking action that will improve body and mind, and that small steps taken every day can result in huge changes. He has experienced this in his own life, making the changes that resulted both in losing 70 pounds and starting his own training business in order to help others.
Dean's training philosophy incorporates personalized training with sound nutrition principles and supplementation for total health. Visit http://healthfacts.usana.com for more information on his recommended supplements.
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You are here: Experts > Recreation/Outdoors > Bodybuilding > Weightlifting & Exercise > Weightlifting
Expert: Dean Carlson
Date: 5/14/2008
Subject: Weightlifting
Question
At what age is it safe for a kid to begin light weight-lifting? My son is 12 and very active in AAU basketball. He is about 5'9 132 pds, and just wants to build some strength
Answer
Gregg,
Thanks for the question.
It is often more a question of physical maturity and goals then it is age.
It is important for young athletes to develop all around athletic skills - strength is just one part of the equation. There are four physical qualities as outlined by Tudor Bompa:
Flexibility
Strength
Speed
Endurance
Each one of these qualities should be trained according to necessity of the sport.
Ok - lecture over. :)
I like to see young athletes master bodyweight first. A well designed program of bodyweight exercises can accomplish a number of things. It can help develop stability and control of the muscles and joints, it can help lay a foundation for when external resistance is eventually added, it can make the body stronger, and perhaps most importantly, it can be done at home with minimal equipment and fairly quickly. Too much structured exercise at that age can lead to other challenges, but that is a subject for another time.
I train an AAU basketball player who is now 17. We still use many bodyweight exercises in certain training cycles.
Lower Body Bodyweight Examples:
Squat
1-leg squat
Lunge variations
1-leg deadlift
1- leg calf raises
Upper Body Bodyweight Examples:
Pullups & Chinup variations
Pushup variations
Reverse row
Handstand pushup
Just to name a few.
I would urge you to find a qualified trainer that can evaluate your son's current physical condition and knows how to train young people. I am available for consultations if you desire.
Most of all I urge you to make sure he is having fun now, or he may not keep playing when he is older. I have seen it too many times.
Let me know if I can be of further assistance.
Dean
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