How to Get Kids to Start Weightlifting While Playing Sports

Learn how to get kids to start weightlifting while playing sports.

The enthusiasm of a young athlete is a sight to behold, especially when they are engaged in a diverse range of sports like football, soccer, wrestling, or lacrosse. This blend of activities provides a rich tapestry of physical challenges, fostering a well-rounded development.

But you are a parent with a fitness background, or at least interested in maintaining a fit able body and you want the same for your child. Despite doing sports, you know that going to the gym can be incredibly beneficial for the little one. So how can you get kids to start weightlifting, even if they are already playing sports?

That is what Karen asked the guys from Mind Pump Podcast. The Mind Pump Podcast is an online radio show that talks all fitness related and, usually, is provocative. Its hosts are Sal Di Stefano, Adam Schafer, Justin Andrews, and Doug Egge. They also have a YouTube channel with more than 700k subscribers.

Karen is considering weightlifting for her 11-year-old son to complement his athletic prowess. However, the journey to integrating weightlifting should be approached with mindful planning, prioritising the young athlete’s overall wellbeing and developmental needs.

Here is, more or less, what the presenters of the podcast answered.

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Understanding the Athletic Landscape of a Young Sportsperson

At such an early age of 11, participation in so many sports provides a great variety of physical stimuli that enhance agility, strength, coordination, and cardiovascular health. These ways of life, at the same time, will ensure that the body of a young sportsperson is always challenged and developed holistically, so no additional structured strength training needs to be done. The overall development achieved from these sports may well provide a firm ground and therefore render weight training superfluous for the time being.

How to Get Kids to Start Weightlifting While Playing Sports

Much concentration should go on the execution of the basic movements and not necessarily on heavy loads. One could, perhaps, do well to start off with very light weights and the basic compound exercises, making sure that the emphasis is more on the latter than it is on intensity. Through this method, physical development is inculcated together with a mindset of discipline and respect towards the process of training.

Emphasising Recovery and Nutrition

Recovery and nutrition tend to take a backseat amid all these activities of sports that go on year-round like a whirlwind, but they are preeminent to growth and sustained performance. But bearing in mind that he is a young athlete, the pattern of sleep has to be steady and without electronics before he retires to bed and also to take an adequate diet filled with proteins. These are factors that will largely influence one’s recovery, growth, and overall health and will set him up for any further physical activity, such as weightlifting.

Complementary Practices for a Young Athlete

While the primary concept is to probably introduce weightlifting, exercises that supplement the activities the young athlete may be engaged in are important to consider—such as mobility exercises, which are probably helpful in, for example, functional movement and joint health. In fact, they not only lead the body into readiness for all these sports loads but create a regimen that can be easily included in further strengthening training.

The boy above is named Cauzinho, he is now 13 years old and started CrossFit at an early age. Check out his story here.

Looking Ahead: Planning for Future Development

Then, this general preparation phase may develop into a much more specialized plan, or as the young athlete matures, his sporting interests may be honed to such a narrow focus that an off-season may arise. This phase of the training year would be an ideal period for more structured strength training where the principles of weightlifting can be applied more intensively. This is a great opportunity: the development of muscular endurance to add to the development of the athletic skills built upon during the active season.

In Summary

So, in short, this is more or less what they replied to how to get kids to start weightlifting while playing sports:

• “Technically, you probably don’t need to do any additional strength training if they’re doing a lot of these things; they’re pretty active.”
• When to Introduce Weightlifting: “Mastering like one or two of these compound lifts but with light load.”
• “The biggest bang for your buck is going to be sleeping and diet for an 11-year-old. Make sure they go to bed at the same time every night, they’re not on electronics before bed… and then make sure that they eat adequate protein.”
• Basic Mobility Moves: “I’d probably teach him some very basic mobility moves so that way he can prime and do these things before a lot of these sports to uh make sure that the joints are supported.”
• Strategic Introduction to Weightlifting: “I honestly don’t think that adding load in any kind of workouts would be beneficial… Basic strength training where he learns uh movements or suspension trainer where he moves his body.”
• Future Considerations for Strength Training: “At some point, he may need to put on weight… in which case then you want to do an offseason where you’re doing less of the sport and doing a couple of days a week of strength training full body.”

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A Balanced Approach to Youth Athletic Development

Generally, an 11-year-old boy who naturally has a body that is built like that of a weightlifter and whose parents are supportive, understanding the sport, should be able to consider allowing him to participate in weightlifting. Parents and coaches alike will continue to stress recovery, nutrition, and basic movement skills that allow the young athlete to continue to grow and succeed at the demands his or her specific sport entails. Weightlifting, when introduced thoughtfully, could be part of a well-thought-out introduction of a new strength-building tool, rounding out the soccer players’ arsenal in improving their strength, confidence, and resilience on the field

If you want to see the entire debate among the presenters replying to Karen regarding how to get kids to start weightlifting while playing sports, you can also check out the video below.

Read More: 9 Reasons Why Your Kids Should Do CrossFit

Being active plays a crucial role in maintaining and enhancing physical health, offering a multitude of benefits that contribute to a healthier and more vibrant life. Regular physical activity helps in the prevention of chronic diseases such as heart disease, diabetes, and obesity. It enhances the cardiovascular system, improving the efficiency of the heart and lungs, and ensuring better circulation of blood and oxygen throughout the body. This, in turn, reduces the risk of developing cardiovascular diseases and helps maintain a healthy blood pressure level. Furthermore, physical activity stimulates various bodily processes that contribute to improved metabolic health, reducing the likelihood of developing type 2 diabetes and aiding in weight management.

From a musculoskeletal perspective, staying active strengthens bones, muscles, and joints, reducing the risk of osteoporosis and arthritis as we age. Regular exercise increases bone density and muscle strength, enhancing physical stability and reducing the likelihood of falls and injuries, particularly in older adults. Moreover, engaging in activities that challenge the musculoskeletal system promotes joint health, flexibility, and range of motion, which are essential for maintaining functionality and independence in daily tasks.

Beyond the physical benefits, being active has significant mental health advantages. Exercise is known to release endorphins, often referred to as ‘feel-good’ hormones, which can alleviate stress, anxiety, and depression, promoting a sense of well-being. Regular physical activity has been linked to improved sleep patterns, better cognitive function, and enhanced mood, contributing to overall mental health and resilience. The psychological benefits of staying active extend to boosting self-esteem and confidence, as regular engagement in physical activities can lead to a positive body image and a sense of achievement.

In terms of fitness, being active is fundamental to developing and maintaining physical fitness levels, allowing individuals to perform daily activities with ease and without undue fatigue. It enables the body to function more efficiently, improving endurance, strength, and flexibility. For those looking to improve their fitness levels, a consistent routine of physical activity can lead to progressive improvements, enabling individuals to take on more challenging activities over time. Staying active is not just about prolonging life but enhancing the quality of life, ensuring that individuals can enjoy their daily activities and maintain independence as they age.

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