How to Build Muscle for Kids

A child's muscle building program should not just be a scaled-down version of an adult's weight training regimen. Muscle building for kids should not be confused with weight lifting, bodybuilding or powerlifting which are strongly disapproved for kids as they can risk injuring their growing bones, muscles or joints should they participate in these sports. However, building muscles is something moderately challenging for kids with the fitness consciousness that prevails now.

Kids cannot build muscle until they reach puberty, because that is when their body starts producing hormones. Lifting weights can be a good way to strengthen muscles but it is not a safe activity for kids who are unsupervised. The physical trainer should have experience in working with kids should be in a position to show your child the proper techniques, safety precautions, and how to properly use any weight training equipment. As with any sport, it is also wise to have your child visit a doctor before beginning a muscle building program.

Items required

Basic weight training equipment
Dumbbells
Skipping rope

Step 1
Drink milk, eat lots of food, and get lots 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 any additional protein powder or any other nutritional supplements.

Step 2
Kids can usually start on muscle building activities such as pushups and sit-ups everyday, as long as they perform the exercises safely and follow instructions. These exercises can help kids build an awareness of their bodies. Skipping and jogging a mile would also be a good idea. As kids have started engaging in a sedentary lifestyle much like adults, it is very important to educate your child in healthy habits and to help develop a workout routine that is suitable for him or her.

Step 3
Start on basic weight training regimen with dumbbells and the weight of the dumbbells will start on the child's body structure and strength level. Kids, in general must be able to lift a weight with proper technique for about 10 times. If they can't lift the weight at least 7 times, it's obvious that the weight is far too heavy for them.

Step 4
Results won't come overnight. But eventually, the kid will slowly begin to notice a difference in muscle strength, which would fuel a fitness habit in them.

Tip
If your child is ready and has begun to participate in sports such as baseball, soccer, or gymnastics, it can be considered that it is also safe to start muscle training.

Warning
Some people might tell you that using drugs called steroids can help you build muscle. This is a bad idea. Steroids are illegal, and can be bad for your health, causing problems like dizziness, mood swings, damage to your hear and increased risk for some diseases.