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Weight-lifting Tips for Teenagers in Singapore
It has become a trend for teenagers to lift weights and perform high intensity exercises with dumbbells. The trend is growing all over the world, not only in Singapore, in USA, about 20% of teenagers train regularly with dumbbells and common gym equipment. There was been a lot of controversy for strength training with weights for teenagers. Many experts discourage heavy weight lifting for teenagers as studies show that inappropriate strength training for teenagers can cause injuries and stunt growth. There are a few tips and advice for teenagers interested in lifting dumbbell weights in Singapore to help them maximise their training and prevent injury.
Do not start too early
Young teenagers who are below 15 is generally adviced to avoid weights, dumbbells, barbells or anything in the gymnasium. Teenages at that age who are interested in keeping fit can perform calisthenics or bodyweight training without any equipment, alternatively, cardiovascular exercises is beneficial for young teens to build a solid foundation for muscle building when they grow older. Most teenagers begin their weight training when they reach 16 years old or older, generally the later the better as the body needs time to fully develop.
Avoid too much weight
As a rule of thumb, teenagers below 16 should avoid lifting dumbbells or barbells that are too heavy. Generally, dumbbells more than 30kg are considered “too much weight”. Even if the teenager is athletic & active in sports, lifting too much weight at an age which their body is growing can impede the natural growth process & stunt bone growth. Dumbbells and barbells in the weight range of 5 to 10kg is ideal for teenagers to perform strength training, especially those new to weight lifting. As a result, we recommend the 10kg, 15kg, 20kg dumbbell set in Singapore.
Avoid certain exercises
There are some exercises which teenagers should avoid as those exercises can potentially stunt growth, these exercises include bench press, deadlift, heavy squats or shoulder presses. Exercises which are commonly performed at low repetitions and heavy weights should be avoided. In addition, any exercise which require one to lift the dumbbell/weight above the head should be skipped as those exercises exerts stress and strains the backbone of the teenager who is still growing taller. Exercises like shoulder press, arnold presses can strain the backbone which causes natural growth to be stunted.
Its is recommended that teenagers perform exercises with high repetitions and low reps as those exercises help them build lean muscle, burn calories and is less dangerous than heavy weight and low repetition exercises.
Vary your workouts
Teenagers should never spend the whole day in the gym or train like bodybuilders. Their training routine should include more sports and cardiovascular exercises instead of just strength training with dumbbells and barbells. Exercises like sprinting, swimming or any sport can aid in the development of a healthy and strong body for the teenager.