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killinme_smalls
LSU Fan
Baton Rouge
Member since Jul 2005
322 posts

13 year old daughter weight training
Good morning all. My 13 year old daughter is wanting to begin weight training this summer and has been given the go ahead from our pediatrician with light weights. We have dumbbells from 2.5 to 55, box jump boxes, kettle bells, medicine balls, and a 4’ bar with a few weights. I am experienced in weight training but just looking for recommendations from others to help develop a program for her to follow. She swims competitively as well as plays school volleyball.


DeafJam73
LSU Fan
Baton Rouge
Member since Sep 2010
16831 posts

re: 13 year old daughter weight training
I don’t know of any programs strictly for kids, but I can offer some advice for what I would do. I would keep the volume on the higher side, like sets of 10, and keep the intensity on the lower side. Focus on building good movement patterns first before you start loading up with weight. So for squats, I would start of doing bodyweight squats and box step ups. Then move on to goblin squats with a dumbbell, then move on to the barbell. The pace of that progression really depends on her. I would make sure she masters each step before moving on. I would have her do pushups and pull-ups and use the dumbbells to do flat bench press and seated overhead press. Then eventually move on to the barbell. To teach pulls from the floor, I would recommend a hex bar. If you can’t get one, then I would use the barbell from an elevated starting point, then slowly work to the floor.

My program would look like this:

Monday
Squat
Overhead press
Accessories

Wednesday
Deadlift
Bench
Accessories

Friday
Squats
Overhead press
Accessories

Tuesday and Thursday would be for conditioning, and I would do stuff like sprints, farmer carries, prowler work or maybe hill sprits if possible. She’s already playing two sports, so I would not worry about being too hard on conditioning. She’ll be moving plenty. With the weight training, movement quality and mobility should take precedent over pushing heavy weights. She still has to develop and grow, which takes time. If you move too fast, it can lead to an injury.

This is what I would do personally. This is also stuff that I have heard people much smarter than myself, so I’m not just making it up. It’s kind of brief, but it’s a picture of my thought process.


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Loaner1231
LSU Fan
Member since Jan 2016
3666 posts

re: 13 year old daughter weight training
quote:

and has been given the go ahead from our pediatrician with light weights.


I’ll get the arse hole statement out of the way first, your pediatrician likely knows jack shite about weight training and really should not be involved in any decisions regarding her training program much less be giving “the go ahead.”

The above post has a ton of quality information. Be big on the basics and if you don’t know them find someone who does. Proper nutrition is also key to reaching goals. Greg Doucette has a cookbook that works for pretty much everyone and has a lot of easy meals.


windshieldman
LA-Monroe Fan
Member since Nov 2012
12687 posts

re: 13 year old daughter weight training
quote:

I’ll get the arse hole statement out of the way first, your pediatrician likely knows jack shite about weight training and really should not be involved in any decisions regarding her training program much less be giving “the go ahead.


Granted the studies were old, 15 plus years ago maybe 20. But there’s been studies showing weight lifting too young can impact growth, as in getting taller. A pediatrician may very well be aware of all that. From what I read many years ago the recommended age though was to wait until 12 so regardless OPs daughter should be fine. A neurologist may not know anything about football but can tell you a 10 year old playing tackle football or competitive boxing isn’t a good idea.

Im not advocating against early weight lifting or tackle football, but nothing wrong with getting doctor’s opinion on it
This post was edited on 4/25 at 7:30 am


DeafJam73
LSU Fan
Baton Rouge
Member since Sep 2010
16831 posts

re: 13 year old daughter weight training
quote:

Granted the studies were old, 15 plus years ago maybe 20. But there’s been studies showing weight lifting too young can impact growth, as in getting taller.


That study was used incorrectly. I forgot what really happened in the study, but the notion that strength training stunts growth is false.

ETA: I think I remember now. It had something to do with underfed coal mining children.

quote:

A neurologist may not know anything about football but can tell you a 10 year old playing tackle football or competitive boxing isn’t a good idea.


Comparing contact sports to strength training is apples and oranges.
This post was edited on 4/25 at 9:57 am


DeafJam73
LSU Fan
Baton Rouge
Member since Sep 2010
16831 posts

re: 13 year old daughter weight training
Something else I wanted to mention, but I forgot. I would incorporate unilateral exercises as well. That would be things like single leg RDLs, touchdown single leg squats, things like that. They help strengthen movement patterns individually as opposed to bilaterally like squats and deadlifts. It helps prevent injury and better biomechanics. So on squat day, I would do a single leg RDL as an accessory and fo touchdown single leg squats on deadlift day.


Loaner1231
LSU Fan
Member since Jan 2016
3666 posts

re: 13 year old daughter weight training
Great advice DeadJam, I really enjoy reading your posts here.

OP in which area do you live? I know a few real professionals who specialize in tailoring training to specific sports. One in particular trains pros but really enjoys helping kids in the high school years and is extremely reasonable with his costs.


DeafJam73
LSU Fan
Baton Rouge
Member since Sep 2010
16831 posts

re: 13 year old daughter weight training
I appreciate that man. I don’t claim to be an expert, but everything I talk about I have done myself. I try not to talk about things I haven’t tested on myself or at least learned from someone with a great deal of experience.


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windshieldman
LA-Monroe Fan
Member since Nov 2012
12687 posts

re: 13 year old daughter weight training
quote:

That study was used incorrectly. I forgot what really happened in the study, but the notion that strength training stunts growth is false.


I’m not saying it was correct. We don’t know OPs daughter medical history or anything. Just saying there’s nothing wrong with discussing it with a pediatrician. I doubt he was asking the pediatrician for a workout regimen or to be her personal trainer, just on thoughts about her doing weight lifting.


BluegrassBelle
Kentucky Fan
RIP Hefty Lefty - 1981-2019
Member since Nov 2010
84352 posts

re: 13 year old daughter weight training
quote:

That study was used incorrectly. I forgot what really happened in the study, but the notion that strength training stunts growth is false.



It was based on the premise that heavy lifting before a certain age can cause premature hardening of the growth plates.

That’s been debunked at this point.

As someone who lifted in her teens, my only big suggestion is go lighter to start but really, really focus on technique. That’ll be the most important thing she can do to build a good base for lifting going forward. Injury from bad technique when she’s that age could cause some major issues going forward.


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DeafJam73
LSU Fan
Baton Rouge
Member since Sep 2010
16831 posts

re: 13 year old daughter weight training
Then why even bring it up at all?


windshieldman
LA-Monroe Fan
Member since Nov 2012
12687 posts

re: 13 year old daughter weight training
quote:

Then why even bring it up at all?


I was simply saying it’s ok for people to ask a doctor’s opinion on something like this for their child.


Loaner1231
LSU Fan
Member since Jan 2016
3666 posts

re: 13 year old daughter weight training
quote:

I was simply saying it’s ok for people to ask a doctor’s opinion on something like this for their child.


I stand by my comment that the vast majority of pediatricians likely know next to nothing about weight training, proper nutrition, or when it’s OK for an individual to begin training.


windshieldman
LA-Monroe Fan
Member since Nov 2012
12687 posts

re: 13 year old daughter weight training
quote:

I stand by my comment that the vast majority of pediatricians likely know next to nothing about weight training, proper nutrition, or when it’s OK for an individual to begin training.


It’s all good, I don’t disagree, just didn’t see the problem with OP asking their pediatrician. Getting several different point of views can be a good thing. Fwiw I don’t plan on asking our pediatrician either, unless wife asks me to, then sure, I’m not above it. Maybe Scruffy can come give his input
This post was edited on 4/25 at 5:15 pm


killinme_smalls
LSU Fan
Baton Rouge
Member since Jul 2005
322 posts

re: 13 year old daughter weight training
Thanks everyone. There is a lot of good info here from everyone. For the record, my daughter is close friends and teammates of our pediatrician’s daughter. We discussed weight training for the girls while at a recent game. I merely mentioned it to yall as added info and figured if I didn’t then one of the first comments would be “talk to her doctor first.” I am well aware doctors aren’t fitness gurus. She just turned 13, is already 5’6” and not really concerned about the stunting growth myth. Main goal is learning correct form and hopefully gaining enjoyment from excercise and fitness so it becomes a lifestyle.

We live just south of LSU.


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killinme_smalls
LSU Fan
Baton Rouge
Member since Jul 2005
322 posts

re: 13 year old daughter weight training
We are just south of LSU.


Loaner1231
LSU Fan
Member since Jan 2016
3666 posts

re: 13 year old daughter weight training
quote:

We are just south of LSU.


The guy I had in mind is in the Old Metairie area. I’ll give him a call as he should know a ton of people by LSU.


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lsu777
LSU Fan
westlake
Member since Jan 2004
17336 posts

re: 13 year old daughter weight training
i would highly suggest you head over to see Matt Bruce and his team at Red Stick Health and Performance, used to be Red stick crossfit and bruce barbell. Great team of coaches that are world renowned for their work with the brute strength.

They will be able to help you tremendously as far as teaching technique and programming no matter the interest from her, sports or physique. Also have world class diet guys that are available there.

and when i say world class...i literally mean world class.

Also have access to mutiple MD's that can help and work through any concerns you may have.

If i lived in BR, it is where I would send my kids to start training.


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Chad504boy
Member since Feb 2005
144641 posts

re: 13 year old daughter weight training
my 11 yr old has been squatting and dl'ing 135 for a bit now. she's strong as shite for her age.


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TheZaba
Charlotte Fan
NC
Member since Oct 2008
5793 posts

re: 13 year old daughter weight training
quote:

Something else I wanted to mention, but I forgot. I would incorporate unilateral exercises as well. That would be things like single leg RDLs, touchdown single leg squats, things like that. They help strengthen movement patterns individually as opposed to bilaterally like squats and deadlifts. It helps prevent injury and better biomechanics. So on squat day, I would do a single leg RDL as an accessory and fo touchdown single leg squats on deadlift day.

I would focus a TON on single leg movements

Yes all the other advice on getting form down is great, but for a teenage girl, single leg movements will just help augment her core, hip, and ankle strength/control which will be great for her performance and also just injury prevention. I would try to incorporate plenty of shoulder accessory work too based on her sports so a lot of prone T’s and Y’s and things like that

But again, what everybody else has said, try to facilitate a learning environment in learning form, let her also explore her own movement (for a 13 year old, she’s gotta learn some motor control on her own), and let her have fun. Can’t let her burn herself out when she’s still a kid


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