I would like to set up an off-season weight lifting program for my girls. The only problem is, I'm not sure how to determine what weight the girls should start with or how to go about setting up a program. Could you direct me on what measures I need to use. I desperately want to improve the strength of my girls, but I don't want to do any harm. Weight training is a perfectly appropriate activity for pre-adolescent girls, weightlifting is not.
Weight training is also a good way for athletes to maintain fitness during the off-season.
Weight training should always be done under the direction of a certified athletic trainer, registered physical therapist or certified strength and conditioning coach who can provide instruction in proper technique. The majority of injuries sustained by children while performing weight training are soft-tissue injuries, not injuries to the bone. This is primarily due to poor training technique and lack of supervision. There are certain activities that should be avoided. Children should not do ballistic, or very fast weight lifting activities, and they should not lift very heavy weights.