What's the best way to start a strength training program for kids?

A child's strength training program isn't just a scaled-down version of an adult program. Here are some things you can do to help your child train safely:

• Talk with a professional. Start with a coach or personal trainer who has worked with youth to strength train. The coach or trainer can create a safe strength training program that works based on your child's age, size, skills and sports interests. Or enroll your child in a strength training class for kids.
• Keep watch. Don't let your child strength train alone. It's important to have an adult who knows how to strength train oversee your child's program.
• Keep it fun. Help your child vary the routine to prevent boredom.

Urge your child to:

• Warm up and cool down. Your child should begin each strength training session with 5 to 10 minutes of light aerobic activity. This could be walking, jogging in place or jumping rope. This warms the muscles and prepares them for harder activity.

  Each strength training session should be followed with 10 to 15 minutes of light aerobic activity and gentle stretching. This helps keep blood flowing to the muscles during recovery.

• Keep it light. Kids can safely lift light adult-size weights. Children can try to do one or two sets of 8 to 12 repetitions with good form. If they can't do 10 repetitions, the weight might be too heavy.
• Focus on good form. Form and technique are more important than the amount of weight your child lifts. Children can increase the resistance or number of repetitions little by little as they build strength.
• Rest between workouts. Make sure your child rests at least one full day between exercising each major muscle group. Major muscle groups are the legs, hips, back, abdomen, chest, shoulders and arms.

Results won't come overnight. But in time, your child will have more muscle strength and be able to work the muscles harder.