My neighbor has a daughter who has started to show interest in lifting. She is going into high school next year and looking to join the cross country team as well as do pole vaulting.

He has started bringing her with him to the gym but doesn't know where the line is between pushing her too hard so she doesn't get hurt and what workouts will benefit her the most when it comes to the above sports.

Any suggestions for programs or workouts that could ease her into starting to work out?

Thanks

This post was edited on 2/5/20 at 7:09 am

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Posted by Rep520

Member since Mar 2018

10476 posts

Posted on 2/5/20 at 7:17 am to volfromga

She would benefit a lot from a basic linear program focusing on squat and posterior chain with some upper body for the pole vaulting.

Really, any of the basic linear programs posted about here (Greyskull, Candito, etc.) will hit that need. If she has never lifted before, just developing a base of strength is what I'd focus on.

He can help her a lot by focusing on her form. A linear program will be designed to start light, but developing solid form right off the bat is extremely important.

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Posted by TigerDeacon

West Monroe, LA

Member since Sep 2003

29764 posts

Posted on 2/5/20 at 8:46 am to volfromga

I would be very careful with weights at that age. I am not a trainer by any means but I not sure I would allow my daughter to do much more than body weight exercises at that age.

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Posted by Rep520

Member since Mar 2018

10476 posts

Posted on 2/5/20 at 9:04 am to TigerDeacon

quote:
I would be very careful with weights at that age. I am not a trainer by any means but I not sure I would allow my daughter to do much more than body weight exercises at that age.

I don't mean this to attack, but the don't lift when you're young has been largely debunked.

The danger is the same as for adults. Bad form, especially bad form from excess weight...that's what hurts you.

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Posted by KosmoCramer

Member since Dec 2007

79154 posts

Posted on 2/5/20 at 9:11 am to Rep520

quote:
I don't mean this to attack, but the don't lift when you're young has been largely debunked.

The danger is the same as for adults. Bad form, especially bad form from excess weight...that's what hurts you.

Yeah, the myth that weight training is detrimental to young people is a myth not supported by science.

Theres actually great benefits to lifting including reduced injury and greater bone density.

As mentioned, using good form is important. But instilling that at a young age sets a person up very well for their future physical health.

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Posted by lsu777

Lake Charles

Member since Jan 2004

34840 posts

Posted on 2/5/20 at 10:06 am to TigerDeacon

quote:
I would be very careful with weights at that age. I am not a trainer by any means but I not sure I would allow my daughter to do much more than body weight exercises at that age.

Most parents feel this way due to ignorance. Not being a dick, but every parent should read this series and understand, the earlier kids start lifting correctly the better off they are across the board.

LINK

This a 4 part series. Read them all if you can.

As far as where to go for instructions on how to teach the lift, I may not like mark Rippetoe, but he is a great teacher of form.

As far as where to start, personally I love the greyskull lp, but wendlers beginner prep school is more well rounded program for athletes.

Here is where I would start

Greyskull lp but make sure she is getting some jumping in like jump rope, broad jumps, vertical jumps, box jumps etc

Start with just the bar and proceed from there.

After two resets I would move to wendlers beginner prep school for a couple cycles and then to krypteia. If you don't want to buy the forever 531 books you can use the app called ultimate 531.

I have a thread on the greyskull lp on here.