Games and Exercises For Strength Training For Youth

Strength training is an essential part of a balanced exercise routine and stretching and cardio. Strength training uses resistance equipment such as free weights, resistance bands, suspension trainers, and similar equipment along with a person’s weight. These workouts are a large part of YMCA youth sports training to improve performance and treat or prevent injuries.

Strength training for youth is important because it

• Improves muscle strength
• Improves body fitness
• Increases lean body mass
• Helps burn more calories
• Makes the bones stronger
• It is good for mental health.

Starting strength training exercises

For beginners, strength training exercises must be done in the gym, school, or YMCA youth sports Center under the guidance of certified trainers. You can start without a machine, working with your body weight doing exercises like push-ups, squats, planks, and sit-ups. Once you are ready, you can gradually move on with weights equipment like kettlebell and Reax chain. Whether you are doing free weights or machines, always do it under supervision as a safety and precautionary measure. When done under proper supervision, strength training exercises are safe and won’t damage growing bones.

When working with weights, it is important to understand that there is a difference between strength training, powerlifting, and bodybuilding. Both powerlifting and bodybuilding are not recommended for teens whose body is still maturing as they are more prone to grievous injuries.

Healthy Weight training Routine

For those who are beginners in strength training for youth, here are a few basic rules to follow

• Dedicate 5- 10 minutes to warm up and cool down before and after each session
• Start with bodyweight exercises for a few weeks and learn the techniques for using weights.
• Balance strength training equipment such as resistance bands and weights with other strength training exercises.
• Do 2-3 sets with a maximum of 15 reps initially and gradually raise the number of reps.
• Always work out with weights under expert supervision and using correct techniques.
• Stretching is very important before and after workouts.

Best Home Workout Equipment for Strength training for youth

• Ankle and wrist weights are wearable and allow you to perform a range of motions to create challenging workout routines.
• Jump ropes are must-haves for a complete body workout and to build stamina and endurance. There is an option for a cordless jump rope that is equally effective and less noisy.
• Kettlebells and power rings are good for strength training and stabilization. You can work out your core, back, arms, and legs.
• Resistance bands are enough for body workouts and very important for working out the glutes and stimulating the muscles. You can use the small and long resistance bands for working out different body parts. They are easy to pack away and carry whenever you are traveling.
• Gliding discs are perfect for building body balance and working out the core muscles. You can do exercises such as lunges and mountain climbers with them.

Important points to note for beginners of strength training for youth

• It is best to do strength training exercises for 30 minutes thrice a week.
• Try dynamic warm-up with movements to increase heart rate, warm-up muscles, and improve flexibility. Some such workouts are jumping jacks, lunges, and high kicks, to name a few. You can also warm up on stationary bikes, elliptical machines, or treadmills.
• Take a day off between sessions.
• Focus on major muscle groups such as arms, legs, and core muscles that include abdominal muscles and back
• When you aren’t doing strength training exercises, do some aerobic exercises such as swimming, walking, jogging, or running.
• Diet and staying hydrated are very important too.
• Do not take any supplements unless recommended by your doctor.
• Track your progress from day one to see how well you are progressing and stay motivated to stick to your routine.
• If you feel any discomfort or pain, check it immediately and avoid lifting weights for a few days.

Completely avoid performance-enhancing drugs and natural trust methods for bodybuilding. A well-balanced diet that comprises all nutrition groups is very important for the best results from the workout regime.