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

A child's strength training program isn't necessarily a scaled-down version of what an adult would do. Keep these general principles in mind:

• Consult a professional. Start with a coach or personal trainer who has experience with youth strength training. The coach or trainer can create a safe, effective strength training program based on your child's age, size, skills and sports interests. Or enroll your child in a strength training class designed for kids.
• Warm up and cool down. Encourage your child to begin each strength training session with five to 10 minutes of light aerobic activity, such as walking, jogging in place or jumping rope. This warms the muscles and prepares them for more-vigorous activity. Gentle stretching after each session is a good idea, too.
• Keep it light. Kids can safely lift adult-size weights, as long as the weight is light enough. In most cases, one or two sets of 12 to 15 repetitions are enough. Resistance doesn't have to come from weights. Resistance tubing and body-weight exercises, such as pushups, are other effective options.
• Emphasize proper technique. Form and technique are more important than the amount of weight your child lifts. Your child can gradually increase the resistance or number of repetitions as he or she gets older.
• Supervise. Don't let your child go it alone. Adult supervision by someone who knows proper strength training technique is important.
• Rest between workouts. Make sure your child rests at least one full day between exercising each specific muscle group.
• Keep it fun. Help your child vary the routine to prevent boredom.

Results won't come overnight. Eventually, however, your child will notice a difference in muscle strength and endurance.