Weight training is a common type of strength training for developing the strength and size of skeletal muscles. It utilizes the force of gravity in the form of weighted bars, dumbbells or weight stacks in order to oppose the force generated by muscle through concentric or eccentric contraction. (Source, Wikipedia)
The above definition has always been associated with adults and young adults who are physically well-built and look strong until recent times. Children are now allowed to participate in almost all kinds of sports activities for varying reasons particularly for fitness. Weight lifting comes with all kinds of myths around it, some of which have succeeded in making the sport more daring, and popular rather than the reverse. Kids today are found in small clusters in their neighborhood practicing how to lift wei, challenging one another to it. This maybe harmful to them if they lack supervision from someone who know Jack of what he’s doing.
Spending one’s whole day in the gym isn’t necessary to build muscle. Weight training for 20 to 30 minutes, 2 to 3 times a week is enough to see results. Lifting weights is just one form of resistance training—others might include bodyweight exercises like pushups, or work with resistance bands, machines, or other equipment. So “strength training” doesn’t only mean “lifting.”
When can kids start strength training? There’s no specific age for starting to train with weights, and the AAP recommends tailoring training to a child’s maturity and experience. For example, as soon as a child is old enough to play sports, they are old enough to do some strength training. Kids as young as 7 or 8 years old can safely lift weights if they have good balance and control of their body, follow instructions, and can do the exercises with good form. A child’s strength-training program shouldn’t be a scaled-down version of an adult’s weight training regimen.
Enough calories and hydration to support the work they are doing. Instruction and supervision from people who are qualified to work with kids athletically. Most usually the plan is to keep a child interested and have fun. If a kid dislikes an exercise or is just not comfortable with it, its best to change it to another exercise that works similar muscles. Besides, you can hardly grow tired of admiring the expressions on a kids face during strength training.