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Quiz the Coach - Should I Be Lifting?

Quiz the Kidzworld Coach cheerleading help, basketball tips and drills, skateboarding trick tips and other sports and fitness advice.
The Kidzworld Coach

So ya dig sports but need some help with your game? Don't understand some of the rules of football, basketball or hockey? Got a gripe about P.E. class, skateboarders, cheerleading, coaches, or anything? Why not ?

Hey Coach,
I have started to weightlift early in the morning. I have found that the next day my shoulder and arm joints hurt from lifting. Should I be lifting? How long of a break should I take between sessions?
outkast_andre

Hey outkast_andre

It's perfectly fine for someone your age (13) to be lifting weights. Strength training using weights will help you increase your endurance and strength for sports and other fitness activities. Strength training is also proven to help a person's concentration and reduce the risk of injuries by protecting bones and joints.

While there are many health benefits to weightlifting, it's important to start out slowly so your body gets used to the activity. If you've just started weightlifting, it's normal for your muscles and joints to be sore the next day or even two or three days after. This is called delayed onset muscle soreness. If you're just starting out in the weight room, most fitness experts recommend you begin by training three sessions a week, ranging from 20 minutes to an hour, allowing at least a day off between sessions. It's also recommended that you only work two or three muscle groups during each session. For example, work your leg muscles one day and your shoulders and triceps the next session. You should also warm up your muscles before lifting weights by going for a quick walk around the gym or spending a few minutes on a stationary bike.

Be sure to talk to your doctor or coach before beginning any weightlifting program. They can give you advice on how many times a week you should lift, how much you should be lifting and what kinds of stretches you should do before and after lifting to avoid soreness or injury.

Do you need tips or advice on sports, fitness or health? to the Kidzworld Coach. Keep in mind peeps, the Kidzworld Coach isn't a doctor or a professional athlete or anything like that. He's just a dude who digs sports, plays 'em and knows a lot about 'em. You should always talk to your 'rents, a doctor or your school gym teacher before starting a new sport or a new exercise.

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