Top 7 Step: How to Build Muscle for Kids
Muscle-building for kids should not be confused with weightlifting, bodybuilding or power lifting. Here are some steps to get build muscle for kids.
If you are male teen, you have an advantage over anyone else trying to build muscle. Your body is in a growing phase in which it’s churning out hormones that are designed to make your body bigger. If you use sleep, nutrition and exercise to your advantage, you just might be surprised how fast you build muscle.
Building muscle during the childhood years is important for strength and endurance during daily activities and sports. It is also a good way to improve bone density and strengthen tendons and ligaments that help support your child’s bones. A healthy diet and plenty of exercise are important components of muscle building. Don’t confuse muscle building with power lifting or bodybuilding, which are not recommended for children or teens because it may interfere with growth and development, according to the Kids Health website. Talk to your child’s doctor about an appropriate muscle-building routine that aligns with his goals and health status.
Kids should drink milk, eat lots of food, and get plenty of rest. If your kid is eating a balanced diet that includes food such as lean chicken and meat, fish, and legumes, he or she shouldn’t need additional protein powder or nutritional supplements.
Begin with a safe and simple muscle-building activity, such as the modified push-up. Show your child to rest his or her knees on the floor and push up with both hands, keeping the body flat like a plank. The child should lower the body almost to the floor, then repeat.
Serve your child plenty of protein. This nutrient is the building block of muscles and is important for your child’s muscular growth and development. Offer lean beef, chicken, fish, pork, beans, nuts or low-fat dairy foods at each meal. Children need 5 to 6 1/2 ounces of protein each day.
Work the abdominal muscles. Instruct your child to get into the plank position. Make his body into a flat plank resting on the forearms and tiptoes. Head and neck should be in a neutral position to avoid neck strain. Have your child hold this position until he tires.
Start on a basic weight-training regimen with the lightest dumbbells and work up from there. Kids, in general, must be able to lift a weight with proper technique for about 10 repetitions. If they can’t lift the weight at least seven times, then the weight is too heavy. Consider consulting with a personal trainer at a gym. Many gyms will offer at least one free personal training session when you join in order to put you on a safe and effective routine.
Alternate skipping and jogging. Make it fun by playing a game of chase or tag with your child. Before you know it, both of you will have worked out.
Suggest strength training. Lifting weights is beneficial, in addition to regular exercise, for children who have reached puberty, around age 13. Before this, your child’s body lacks the hormones needed to bulk up, and some doctors advise against using weights. With a pediatrician’s approval, allow your older child to lift weights two to three times per week to strengthen and build larger muscles. Push-ups, planks, crunches, sit-ups and lunges are good strength training exercises that don’t require weights.