Myth #1: Weight Lifting is Unsafe for Children

Research from Faigenbaum & Myer has shown that sports like soccer and football pose greater injury risks compared to well-supervised weight training for children ages 11-14. According to their findings:

• “Current research indicates that resistance training can be a safe, effective, and worthwhile activity for children and adolescents provided that qualified professionals supervise all training sessions and provide age-appropriate instruction on proper lifting procedures and safe training guidelines.”

This highlights two main points. First, effective weight training for children hinges on proper coaching. It's critical to keep kids under the guidance of trained professionals rather than letting them access weights unsupervised. Many gyms restrict access for those under 16 for safety reasons. If a child is not prepared to follow instructions, they are not ready for weight lifting.

Second, resistance training can significantly reduce the likelihood of sports-related injuries among youth. Benefits include:

• Increased strength
• Enhanced coordination and body mechanics
• Improved bone mineral density
• Boosted confidence in physical capabilities
• Faster recovery from injuries

Leading organizations like the National Strength and Conditioning Association (NSCA) and the American Academy of Pediatrics (AAP) advocate for age-appropriate resistance training.

For educators and trainers, remember to make training fun and engaging while prioritizing supervision.

Myth #2: Strength Training Doesn't Count as Cardio

Some people struggle to accept that weight lifting can also be a form of cardiovascular exercise. Although it may not solely focus on aerobic energy, it still engages the heart and lungs. As Matthew Boutte states:

• “Our muscles require oxygen to function, so when we start using them hard enough and for long enough, we start breathing faster to get more oxygen into the system, and our heart starts beating faster to pump that oxygen out to the muscles.”

Thus, lifting weights challenges the cardiovascular system, and you can often feel your heart racing post-session. While traditional cardio activities may elevate the heart rate more consistently, it’s essential to recognize that strength training also plays a role in cardiovascular fitness.

Myth #3: Running Harms Your Joints

A comprehensive study involving 752 runners found that running may actually decrease the risk of osteoarthritis and hip replacements. The correlation between running and a lower BMI is a key factor. In fact, another study revealed that marathon runners had lower risk factors for osteoarthritis compared to the general population.

The findings are clear: for healthy individuals seeking to minimize arthritis risk, running can be beneficial. A meta-analysis of 114,829 participants indicated that recreational runners have a significantly lower risk of osteoarthritis compared to sedentary individuals.

In closing, these myths can hinder your fitness journey. Embrace the learning process and seek professional advice when needed. The internet is a powerful tool for education, so stay informed and adaptable as new insights emerge.

Here’s to fostering a healthier lifestyle every day!

This video debunks common fitness myths and provides clarity on safe practices for all ages.

Explore the biggest fitness myths that many people, including trainers, once believed.

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