November 29, 2021

Some research says exercise, fitness, or weight training is safe for children to do. Even weight training can provide great benefits for them.

Children also need to develop the 5 components of their fitness. And you don't need to worry that your child's growth will be stunted, because with the right program, it can actually stimulate your child's growth. One simple example can be seen in children who practice basketball at an early age. At the time of adolescence, his body will be taller than the same age children who do not practice basketball.

 The following are recommended exercises for children to be safe and efficient:

  1. Train the 5 fitness components

  2. Frequency of exercise 3-4x/week.

  3. Weight training intensity at moderate level (60%-80% 1RM)

  4. Use a rep range of 8-15.

  5. Training duration 30-60 min/workout

  6. Pay attention to the use of sports equipment that is anatomically safe for use by children.

  7. Drink enough.

Children can do any type of exercise that adults also do with an intensity that is adjusted to the child's physical capacity. To make children enjoy the sport they are doing, set a program with a fun method, because basically children can easily get bored doing the same thing over and over again.