Category Health

Hit Those Fitness Apparel Holiday Sales!

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I’ve always been a fan of online shopping, and have relied on it for many years, way before this crazy year forced us to do the bulk of our shopping online.  However, it can be tricky to figure out which brands fit best, especially when it comes to fitness apparel and accessories.  For this reason, I turn to tried and true brands like Under Armour which consistently manufacture quality merchandise.

Though I am willing to pay more for good quality items, who doesn’t love a sale?  I know that during the holidays, major fitness brands like Under Armour tend to offer deep discounts, coupons, and promos to pump up their sales while also giving shoppers a chance to save some serious cash.  But who wants to hassle with visiting each company’s site to check to see if they have holiday deals?  With Slickdeals, you don’t have to do that.  Slickdeals compiles information and lists all the best discounts which can be found across all major sports related brands, allowing shoppers to build the best strategy while shopping online.  Just leave it to the staff editors at Slickdeals, who will make sure that active coupon codes are loaded onto the site for your convenience.

If you want to check out the awesome deals which Under Armour has, go to:

https://slickdeals.net/coupons/under-armour/

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What do I search for when shopping for Under Armour items?  Well, I love the women’s ½ neck pullovers, and I am a huge fan of all their socks.  Yes, socks.  Under Armour makes the most comfortable, moisture-wicking, non-budge socks I have ever worn, and I love them.  I also love Under Armour’s backpacks and duffel bags, and may still look at the sale items even though I received an Under Armour backpack as an early Christmas present.  Since I love Under Armour socks so much, I might have to jump on the Women’s UA Charged Impulse Running Shoes which I just noticed are on sale.  Add a coupon or promo code from Slickdeals, and I am saving major bank!

 

Whenever I peruse the Under Armour website, I always check out the outlet, because there are great deals to be found on there, and with coupons from Slickdeals stacked on top of the sale prices, I can be sure to find some killer deals.  In fact, I just ran across a coupon code on Slickdeals which works for items in the Outlet section of the Under Armour website, so there you go! Under Armour has all kinds of sportswear for different climates and activities, and even has one pull-down menu on their website where you can search for merchandise by the type of sport you are interested in.  Sports categories include:

 

 

You can see from the sports categories list that Under Armour has a pretty comprehensive collection of sports apparel and accessories to accommodate different sports.

Whether you are a fan of Under Armour, or a fan of another major sports apparel and accessories brand, make the online shopping experience much easier by checking out Slickdeals.  You’ll find excellent deals there which will make your wallet very happy!

https://slickdeals.net/coupons/under-armour/

 

Establishing New Boundaries With People

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I was compelled to re-post this article, with a new title, because it always seems to have relevance.  Lately, I have noticed that I have been spreading myself thin more than ever before, agreeing to donate my time and resources to people and projects I don’t necessarily feel are worthy of my attention.  Though I have a very generous nature, I also become extremely annoyed when I notice that someone is taking advantage of my kindness and assuming that I will always open my door and my heart.

There have been a couple of situations I have allowed to get out of hand recently, in which I have sacrificed time which I need to devote to paid endeavors and life balance.  It’s always difficult to pull back the reins and say no to good friends, but I have become increasingly resentful after finding myself rushing to get my chores done in time to donate my time on a regular basis.

This new determination to say NO when I have a plate which is overflowing is still something I struggle with, but enough is enough. Whether it is a brand requesting that I create a post for pennies, a friend asking me to provide personal training right smack dab in the middle of the day several days a week for free, people contacting me for curbside consults which they don’t want to pay for, or a supposed friend nickeling and diming me about my charges for medical treatments, I’m not nearly as amenable to doling out the favors as I used to be.  I am mentally, emotionally, physically, spiritually, and financially drained from saying yes altogether too often.

So do you find yourself agreeing to do something when you are either completely unmotivated to do it, or are so over-burdened by other responsibilities that you know you are taking on an impossible schedule? Maybe you’re known as the “nicest person” who always manages to make time for everybody no matter what. And maybe you don’t want people to think otherwise about you, despite the fact that your energy and your patience are worn thin by people who always seem to drain the very lifeblood from you, and expect you to do everything for them at the drop of a hat.

Have you ever considered using the word NO once in a while? By setting limits and boundaries, you will keep energy vampires at bay, and you give yourself a chance to balance out your life so that you don’t burn yourself out. I am sure that the people who have taken your availability for granted will be stunned when you respond to a request with NO, but they’ll get used to it. Whenever I gather the courage to refuse a request, a feeling of complete relief washes over me, especially if I feel like I am drowning in the wide expanse of my to-do list.

When you refuse a request, task, or invitation, you finally allow yourself to take a break. As long as you aren’t shirking responsibilities, you absolutely should feel like you deserve to clear the space around you, especially if you are in dire need of recharging your own batteries. There’s something I say to patients quite frequently, and that is, remember to put the oxygen mask over your OWN face. If you don’t nurture yourself, you won’t perform as well in all the roles you play in your life, whether it’s employee, boss, parent, spouse, etc.

It’s completely acceptable to draw the line in the sand, and to establish boundaries which preserve your sense of self and which keep your life, and your spirit, balanced and happy. If you are having difficulty asserting yourself and getting to the power of NO, then try this: whenever someone asks you for a favor or invites you somewhere, just say that you need to think about it or check your schedule, which is not a lie, and that you will let that person know soon. That gives you a window of time to evaluate the situation, and to determine if you have the time or the resources to accommodate the invitation or request.

Another important consideration is whether you have the inclination to take part in the task or event. Be honest with yourself! I see too many people agree to do things they don’t want to do, then they are steeped in misery. This doesn’t give you permission to be difficult, selfish, or uncooperative, but it certainly gives you some breathing room. If your heart isn’t in it, then don’t do it!

Remember that you will be better equipped to serve others if you take care of yourself first.

Diet Myths = Diet Lies

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I wrote the following article in 2013, and it was published on RXGirl.com 

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MYTH: You should avoid eating fat.

FACT: Despite the fact that fat carries more than twice the amount of calories per gram when compared with carbohydrates and protein, fat takes longer to empty from the stomach and thus keeps you feeling fuller for a longer period of time. Fat also adds flavor to foods and heightens the dining experience. In addition, you must consume some fat in order to maintain proper cellular health. Omega fatty acids, monounsaturated and polyunsaturated fats, all of which are healthy forms of dietary fat, actually lower LDL cholesterols in the blood.

 

MYTH: Healthy foods are more expensive.

FACT: Many unprocessed foods such as grains, fresh vegetables and fruit are extremely cheap. Think about it. You can purchase a five pound bag of potatoes for a couple of dollars, or you can buy a bag of potato chips for $3.49 or more. And I don’t need to tell you that the bag of potatoes will provide sound nutrition and far more food bulk than the chips. I am not a big fan of certain natural food markets because they are grossly overpriced, so I visit other markets which have very reasonable prices on their unprocessed foods. Processed and fast foods may be more convenient, but they are more costly over time, especially if you eat them frequently.

 

MYTH: Late night meals will make you fat.

FACT: Your body doesn’t process food differently once the sun comes down. The problem that many people have is that they restrict their caloric intake too much during the day, usually by skipping meals. By the time they get home from a busy day, they are starving, and will eat an excessive amount of calories to satisfy their hunger. Another issue is the mindless munching on snack foods which people often do while watching TV or sitting at the computer.
As long as you eat a reasonably sized, healthy meal, nighttime eating shouldn’t result in weight gain.

 

MYTH: You can eat any foods you want as long as you do it in moderation.

FACT: It’s okay to indulge in a calorie dense or unhealthy food item once in a while, but if you make it a regular practice to eat junk foods every day, you are doing your body and your health a huge disservice. Trust me, a chiseled physique can never be built on a pizza diet (I know, wishful thinking, right?). Your body requires high quality protein, healthy fats, and unprocessed or minimally processed carbohydrates to function optimally and to support a healthy metabolism.

 

MYTH: Skipping meals is a good way to lose weight.

FACT: Spacing your meals throughout the day will keep your metabolism running in high gear. It is true that breakfast is an important meal because it provides essential nourishment, regulates mood and energy levels and boosts mental clarity. People who skip meals are notorious for eating excessive amounts of food when they actually do eat, and those meals are usually unhealthy and of poor nutritional value. If you are prone to skipping meals, try keeping a food journal to monitor your meal consumption throughout the day.

 

MYTH: Carbohydrates will make you fat.

The truth is, carbohydrates are usually consumed in excess by many people. What this does is cause a sharp increase in blood glucose, which triggers insulin release so that the glucose can be converted to glycogen for storage in the liver and muscles. Only a certain amount of this glycogen can be stored, with the excess being stored as body fat. Once the blood glucose level falls below normal, carbohydrate cravings are triggered which many individuals succumb to.

When you cut carbohydrate intake, you will experience a rapid weight loss initially as the body drains glycogen stores for energy. What also occurs is that water is released as the glycogen is utilized, resulting in weight loss from the increased urination which results. But after about two weeks, the increased urination ends, and along with it, the rapid weight loss.

Let Your Heritage Lead You To Travel Destinations

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Though I thoroughly enjoy international travel for a multitude of reasons, the most meaningful trips I have taken have admittedly been the ones I took in an effort to learn about my ancestral roots.  The first time I went on a heritage trip was in September of 2014, exactly six months after I had ordered genotype testing through 23andme.  Despite the fact that I already pretty much knew the bulk of my heritage (Japanese and Hungarian), I was even more determined to visit Japan and Hungary after I received the test results.  It took me a full six years to visit Japan, but I was able to do so in March of this year, and made a point of visiting both prefectures which my grandparents were from.

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Copyright: ginasanders Budapest, castle hill and castle. city view

 

It turns out that my determination to visit my ancestral countries, occurred right at the beginning of the surge in heritage travel which has swept the globe.  One of the driving forces behind this boost in travel to ancestral lands has been the popularity of genetic testing kits such as the ones offered by 23andme. From personal experience, I can definitely tell you that a trip which is taken in an effort to learn about one’s heritage is definitely different from a trip which is taken for vacation purposes.

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Beautiful morning at Yasaka Pagoda and Sannen Zaka Street in summer, Kyoto, Japan. Yasaka Pagoda is the famous landmark and travel attraction of Kyoto.

 

Thanks to AirBnB, people can stay in dwellings which are more reflective of the culture which they are visiting, and thus more authentic and rich.  According to AirBnB, there has been a 500% increase since 2014 in travelers who use the AirBnB service to book accommodations and experiences.  Close to 80% of these trips are taken either with one travel partner or alone, which suggests that these treks are indeed meant to establish connection with mother cultures.

It’s no surprise that AirBnB and 23andme have joined forces and are offering services specific to heritage travel on their websites.  On 23andMe, customers who receive new ancestry reports, are now able to click through to their ancestral populations and find Airbnb Homes and Experiences in their countries of origin. Correspondingly,  Airbnb has dedicated pages which correspond with 23andMe’s genetic populations, making it a breeze for customers to book accommodations in the countries which emerge on their reports.

If you’re thinking of booking a heritage trip but are hesitant, take it from someone who has not only visited her two main countries of origin, but who has also visited the other countries (Italy, Greece, Germany, France) which had popped up on the genetic testing report, and just GO.

Stop Sweet Cravings In Their Tracks With Welltopia’s all-natural Sugar Detox Spray

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Please check out my review of Welltopia’s all-natural Sugar Detox Spray which stops sweet cravings in its tracks. This stuff really works!

 

Link to order is: https://menotypes,com/products/sugar-detox-spray

Find them on Facebook: https://www.facebook.com/menotypes

The Great Gym Equipment Shortage of 2020

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If you’re into fitness, then you probably have encountered elements of the exercise equipment shortage which emerged from the coronavirus lockdown.  People began scrambling to pick up all sorts of exercise equipment as soon as lockdown went into effect, and suddenly, dumbbells, kettlebells, weight benches, resistance bands, etc. became as scarce as a 12-pack of Charmin.  It turns out that weight training, as an e-commerce category, is the eighth-fastest growing category, even more in demand than toilet paper, paper towels, and hand sanitizer.  Interest in fitness gear is up over 500% this year.

Part of the shortage is due to the fact that a large percentage of the iron used for exercise equipment is forged in China.  In fact, every single piece of exercise equipment I have ordered online since March has been made in China.  Many factories in China have been shut down as a result of the pandemic, causing production to plummet, and forcing distributors to find other ways to manufacture items like dumbbells, kettlebells, weight plates, multi gyms, and barbells.

Hence the shortage and the inflated prices we have been seeing all over the internet.  Bowflex Selecttech Dumbbells have been selling on eBay for grossly inflated prices, jumping from as little as $200 for a pair last fall to as much as $1,500 during the peak of the equipment buying panic a couple of months ago.  I have had a Bowflex Selecttech 552 set with the stand for eleven years, and I am so grateful to have it.  Never once did I think about jumping on the opportunity to make a ridiculous amount of money by selling the set, because I was using the set every single day, and my fitness and sanity mean far more to me than making a quick buck.  Plus, they’re pretty awesome, enabling me to select any weight from 5 to 52.5 pounds, in increments of 2.5 pounds.

There were other purchases I made which were a test of my patience.  I ordered a hyperextension bench which took two months to arrive, and I went through so many sites and online searches and apps before I found items like the Marcy Diamond Elite MD-9010G Smith Multi Gym through OfferUp.  I also had to pay more than the original sticker price because the demand for such items is so high.  However, I swooped in on this item before prices went through the roof.  The current lowest price on Amazon for this multi gym is now $2,700.99 and arrives September 25th – October 13th!

 

If you happen to see a piece of equipment which you want, you had better snap it up immediately, since the demand will not abate any time soon.  Gyms have been shuttered, and there’s no telling how long it will be before they will reopen, so we all need to get comfortable with assembling the best home gyms possible.

Marcy Diamond Elite MD-9010G

How Coronavirus Has Changed Our Shopping Habits

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Shopping habits have changed dramatically since the appearance of COVID-19 and the subsequent scramble to socially distance and protect ourselves.  Grocery stores and retail pharmacies now have plexiglass shields at the checkout stands, and there are shoe stickers on the floors as visual reminders of the six foot distance we are urged to keep from each other.

Malls are nearly empty, and many merchants haven’t even dared open their doors.  The days when you could just hop over to a local store and pick up a couple of items have been replaced with long lines of people waiting to get in, and staple items which are perpetually low in stock or completely depleted.  Let’s not forget about all that toilet paper hoarding which defined the earlier part of 2020.

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The new normal when it comes to consumer spending is largely confined to purchasing only the essentials, but there has also been a peculiar yet predictable surge in what can reasonably be described as online retail therapy.  Since we’ve basically been forced to become homebodies, our shopping preferences have changed to reflect this lifestyle shift.  Online streaming services have increased dramatically in popularity, as people search for shows and films to chew up some of their time at home.

Industries which have seen an uptick in their sales since the global pandemic hit include food delivery and takeout services, alcohol, exercise equipment, health supplies such as masks and hand sanitizer, and beauty and wellness products.

Some people have been compelled to stock up on bundles of essentials like pasta, toilet paper and the like, while others have fallen into the habit of purchasing unnecessary items, perhaps a long coveted item which was purchased with the attitude, life is short, might as well buy it.

The following excerpt from an article by Leanne Italie is an excellent description of the purchasing habits which many of us might find ourselves falling into as this lockdown continues:

“Shopping as therapy has been shown to reduce negative moods and boost overall happiness,” he said. “The big downside, however, is that such relief is very short-lived. That good feeling very quickly dissipates.”

Mr. Galak said some research points to “shopping while bored” as a variation with less emotional payout.

“Browsing for things that one doesn’t need fills the time and then clicking `buy now’ just naturally follows,” he said. “Consumers may find themselves on page 20 of a search result for a new pair of shoes, a place that when engaged and not bored, they would never reach.”

Jennifer Salgado, 42 of Bloomfield, N.J., is a shopper with many heads these days.

“Resourceful me has purchased: a pasta roller and drying rack, because now I’m Ina Garten; stuff to make hand sanitizer, because I’m now a chemist; and dog nail clippers that my 76-pound bulldog noped out of real fast and is now looking like Snooki from the ‘Jersey Shore,’” she said.

There’s also “luxurious me,” Ms. Salgado said, snapping up 96 macarons from a bulk-buying store, along with the Jennifer who needed 24 pounds of frozen peas.

“Most of the time, I forget what’s coming,” she said, echoing others who accepted long delivery dates out of fear. “And most of the time, I realize I never really needed these things in the first place.”

Kellie Flor-Robinson of Silver Spring, Md., just may be a combination of all of the above.

“I ordered a case of Moet,” she said. “I’m not sure that it was an accident, though — this thing has me buggy.”

 

 

Hippi CBD Teas Review

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DISCLAIMER:  This is a sponsored post.  I was asked by the brand to provide an unbiased review of their products in exchange for free product.

I love the idea of being able to sip a mug of tea which has all the relaxing, mellow goodness of CBD.  As it turns out, Hippi CBD Tea took the time to test teas from around the globe, different types and concentrations of CBD to develop proprietary blends and formulations which are flavorful and effective.

Hippi Teas contain a water-soluble form of CBD which allows the CBD to bond to the tea leaves, then release as the tea is steeping.  In addition, the CBD which they use is about 90% bio-available, and the effects kick in after about five minutes, which is faster than oil or gummies.  These teas are THC-free, so you needn’t worry about getting high from these teas.

Each pyramid sachet contains 10 mg of CBD, which is equivalent to 25 mg of CBD oil.  A key step either during steeping, or after allowing the sachet to steep for 3 to 5 minutes, is to stir the tea to help release any CBD from the tea leaves.  Once you stir the tea, it’s ready to drink.

Mellow CBD Herbal Tea and Daydreamer CBD Black Tea

The first variety of Hippi CBD Tea I decided to try was Daydreamer.  I absolutely loved the packaging, with the VW bus and hippie colors and flowers.  I have always loved black tea for its robust flavor, and I can definitely recognize the quality of the tea leaves which are used in Daydreamer. What’s especially cool is that Daydreamer is the first Black CBD Tea on the market, and can be consumed either hot or iced.  I actually started out with a hot mug of Daydreamer, then as it cooled down, I added ice and enjoyed the iced version.  It’s just what you would expect from a high quality black tea, with the added benefits from CBD.

I had been working on many different things on my to-do list the first time I tried Daydreamer, plus had some distressing news that morning and was on edge.  In addition, I was feeling sluggish because I hadn’t slept well the previous night, so it was nice to get a bit of a pick-me-up from the 75 mg of caffeine.  My nerves were frazzled, yet I honestly did notice after a few minutes of drinking Daydreamer Tea that I felt much calmer, and was able to power through my tasks without that gnawing feeling of anxiety which threatened to throw a wrench in my busy day.  Daydreamer made that much of a difference, instilling a sense of calm while keeping my mind sharp and on task.

A couple of nights later, I tried Mellow CBD Herbal Tea, which is a lovely combination of organic burdock, organic orange peel, organic licorice, organic cinnamon, and water-soluble CBD.  Ordinarily, I avoid all things licorice, because I can’t stand the smell or taste, but this tea was so well-balanced that I didn’t even notice it.  The aroma of this tea kind of reminds me of Good Earth Organic Original Sweet & Spicy Tea, which I have always loved, but which can be a bit sweet.  Mellow CBD Herbal Tea is the perfect blend of earthy, spicy, citrusy, and sweet, delivering a delectable flavor which is incredibly soothing.

I drank Mellow about 20 minutes before bed, and for the first time in a long time, I pretty much fell asleep the instant my head hit the pillow.  And while my eyes usually pop open at 6 am (a full hour before I like to wake up), with Mellow CBD Herbal Tea on board, I didn’t wake up until 7 am.  Now that’s worth the price of admission!

Since trying both Daydreamer and Mellow, I have enjoyed incorporating them into my daily regimen.  I reach for Daydreamer on the days when my energy is low, but need to get through a hectic day.  Daydreamer has been perfect for me, especially since I developed a sensitivity to caffeine a couple of months ago. Suddenly, I wasn’t able to drink even a half cup of brewed coffee without getting severe jitters.  What’s so strange to me is that I couldn’t tolerate even 45 mg of caffeine from a half cup of brewed coffee, but I don’t get the jitters at all from the 75 mg of caffeine from Daydreamer.  Add to that the CBD to erase the edginess I can feel while juggling tasks, and I am set.

Mellow has been a game changer for me with respect to how well I sleep.  I have noticed on the nights I don’t drink the tea that I revert back to my old habit of waking up at 6 am, while the nights with Mellow on board reward me with a deep, restful sleep which envelops me until I need to wake up at 7 am.  I might need to stock up on this wonderful tea!

Since I am a fan of both teas, I strongly recommend buying the two-pack, which includes a 14 count box of Daydreamer CBD Black Tea, and a 14 count box of Mellow caffeine-free herbal tea. What’s also nice is that you save some money by purchasing the two-pack as opposed to purchasing the two separately.

One last wonderful point about Hippi CBD Teas is that its co-founder Stephen Walker served in the USMC.  Because of this, Hippi is committed to supporting U.S. military veterans, so much so that you can designate 10% of your purchase to be donated to the Semper Fi & America’s Fund.  Simply use code USMC at checkout.

Children and Weightlifting

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I wanted to share this post from artofmanliness.com which discusses the benefits prepubescent children can obtain from weightlifting.  I was inspired to discuss this topic after three of my nephews and my niece, all ranging from 7 to 10 years in age, invaded my home gym during my dad’s memorial dinner and begged me to show them how to lift weights. I obliged, all the while monitoring their form and also making sure they were lifting a reasonable amount of weight.  They enjoyed the session so much, they have asked their parents to let them have a sleepover at Aunt Stacey’s so they can train, and play with the cats, and have fun in an environment other than their own homes.

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Original post can be found here: Art of Manliness Article

Brett and Kate McKay • March 1, 2018 Last updated: March 24, 2020

When Can Kids Start Lifting Weights?

vintage young boy lifting dumbbell teachers look worried

Maybe you’ve been following a barbell training program for a while now. Maybe you do your workouts in a garage gym at home, and your curious kids have been hanging out with you while you exercise and cheering you on for getting swol.

Maybe they’ve even wanted to imitate you, and would like to start lifting weights just like Dad. You start letting them hoist an empty bar a few times, and they feel like they’re ready for more.

But your wife catches wind of what you and the gang have been up to and starts raising Mom concerns. “Is it safe for kids to lift weights? Doesn’t it stunt their growth?”

Bless Mom’s heart, but she needn’t be worried.

Below we deconstruct the myths about kids and weightlifting and discuss how to safely get your kiddos started with pumping a little iron.

The Myths About Kids And Weightlifting

Weightlifting can stunt a child’s growth. This is probably the most common fear surrounding kids and weightlifting. Supposedly, if a child lifts weights it can stunt their growth in a couple of ways.

First, there’s concern that weightlifting will cause the growth plates in a child’s bones to fuse together prematurely, which will in turn hinder their overall growth.

The other concern is that weightlifting can somehow fracture growth plates, and consequently stunt growth that way.

But no proof exists that either of these worries are valid. According to Jordan Feigenbaum and Austin Baraki, who are both medical doctors and strength coaches, no evidence exists that suggests weightlifting inhibits a child’s growth. Zero. Zilch. Nada.

Further, according to the American College of Sports Medicine, a growth plate fracture from weightlifting hasn’t been reported in any research study. In a Barbell Medicine podcast on this topic, Dr. Feigenbaum explained that growth plate fractures are extremely rare and require a severe amount of trauma, more than a child would ever experience lifting weights safely.

So don’t worry about weightlifting stunting your child’s growth. It’s a myth.

Weightlifting is just dangerous. Okay, weightlifting may not stunt a kid’s growth, but doesn’t the activity carry other dangers? Couldn’t children hurt their back, pull a muscle, injure their rotator cuff, damage their tendons, etc.?

In fact, your kid is more likely to get injured playing soccer or baseball than they are lifting weights. Contrary to popular belief, weightlifting is one of the safest physical activities to take part in, for folks of any age.

In my podcast interview with Dr. Feigenbaum, he highlighted research that shows that the injury rate for weightlifting injuries per thousand participation hours pales in comparison to injuries in other supposedly kid friendly sports. For example, one study found that the injury rate for weightlifting was .013 injuries per thousand practice hours. For soccer it was 1.3 injuries per thousand participation hours. So your kid is 100 times more likely to get injured playing soccer than lifting weights. Yet despite the prodigious injury rate for soccer, you don’t see parents keeping their kids from taking the field.

Bottom line: when done with proper form and supervision, weightlifting is an incredibly safe activity for your kid to do. 

At What Age Can a Child Start a Serious Weightlifting Program?

So weightlifting is safe for your kids — it won’t stunt their growth, and they won’t kill themselves doing it. That means you should definitely start your eight-year-old on the Starting Strength program, right?

Wrong.

According to Feigenbaum and Baraki, while it’s perfectly fine to let your kids do a few sets of deadlifts or squats with some light weights, you shouldn’t put them on a regimented, progressive training program (where they’re increasing the weight every session) until they’ve reached Stage 4 on the Tanner Puberty Scale. When a teenager is in Tanner Stage 4, they’re basically in full-blown puberty. Pubic hair is adult-like in both males and females. Females have almost fully developed breasts; males have larger testicles and penis, and their scrotum has become larger and darker. Males in Tanner Stage 4 will have underarm hair and the beginnings of facial hair growth, and their voice will also be deeper.

The reason you don’t want to start regularly weight training a child until they reach Tanner Stage 4 is that before then, they just don’t have the hormone levels (specifically, testosterone) to drive progress and recover from session to session.

Generally, children enter Tanner Stage 4 between ages 11 and 17. It’s different for each child. You might have a 12-year-old who’s in Tanner Stage 4 and physically ready to train when they’re in sixth grade. But you also might have a child who’s a late bloomer and won’t be ready to train until they’re a junior in high school. Don’t try to rush it. Let your child’s physical maturity determine when they start a dedicated training program.

My Prepubescent Kid Wants to Lift: What Should He Do?

Until your child reaches Tanner Stage 4, they don’t need to follow a set program; just let them lift weights in a sporadic and playful way.

The goal with weight training in prepubescent children isn’t to crush PRs, but rather to learn the movement patterns for the lifts and cultivate a lifelong love of fitness.

Research shows that prepubescent children can get stronger following a supervised weightlifting program, but the strength they gain comes from an increase “in the number of motor neurons that are ‘recruited’ to fire with each muscle contraction.” Basically, as your kids practice the barbell lifts, their motor neurons become more efficient, and they’re better able to display strength. Your kids won’t start packing on real muscle from strength training until they reach Tanner Stage 4 puberty.

Here are a few guidelines on how to guide your prepubescent children in weightlifting:

Don’t force weightlifting on your kids. If they express an interest in lifting, encourage it. But don’t force them to do it. That’s a surefire way to instill a dislike for exercise later on. They’ve got the rest of their lives to be serious with their workouts. Most of the professional, super strong dudes I know who have kids have never proactively tried to get them to lift weights. For example, powerlifter Chris Duffin makes his living being strong and teaching people how to be strong. But he has a policy of not actively encouraging his kids to lift. If they want to, he shows them how, and he keeps the session light and fun.

Keep the weight light. Your kids shouldn’t be grinding out super heavy singles when they lift. The focus should be on form, not weight lifted. Most adult-sized barbells will be too large for a child. Get a bar specifically made for kids from Rogue. They weigh about 11 lbs.

Standard barbell weights should be just fine for kids. They probably won’t be using the 25-45 lb plates for a while, but most kids should be able to lift a barbell with 2.5-10 lb plates depending on the lift. My four-year-old daughter, Scout, can press the Rogue kid’s bar with 2.5 lbs on each side 5 times without any trouble. That’s 16 pounds total.

If you’d like to have your kids lift even lighter weights, consider buying some microplates. They allow you to make .5-2.5 lb increases in load.

Keep weightlifting sessions fun and playful. The primary goal when kids start lifting weights or doing any exercise program is help them get the movements down and to instill a love fitness in them. Also, a lot of young children just don’t have the attention span to follow a regimented program yet. Just let them play with barbells and provide feedback on form. With my kids, when they come down to “train” with Dad, they put some weight on the kid bar and bust out a few sets, then they go play with something else, before maybe coming back to do another set. It’s not structured at all.

If your kid wants a program, keep the reps high and increase weight gradually. If your kid really wants a program, create one for them but keep the reps high, and increase weight in small increments over a long period of time. One study that looked at youth weight training found that 1 to 2 sets with 6 to 15 repetitions per set was ideal for young children.

Start kids with a weight that they can lift 10-15 times, with some fatigue but no muscle failure. Then gradually make small increases in the weight. Once your kid can easily do 15 reps of an exercise, you increase the weight by 5-10%.

Your kid should always be able to do 10 reps without much strain. If they can’t, then the weight has gotten too heavy for them.

If the weight is kept light and you’re not increasing it every session, letting your kids do 2-3 sessions a week (on non-consecutive days) should be fine. Even just one a week may satisfy their nascent curiosity and interest.

Even If Your Kid Is Following a “Program,” Mix Things Up

Even if your 10-year-old is following a semi-structured weightlifting program, make sure they mix in other exercises. Kids should be exposed to as many physical movements as possible when they’re young. Specializing at a young age can be detrimental to athletic performance later in life, so make sure they throw medicine balls, swing a kettlebell, do pull-ups, and perform simple bodyweight movements and MovNat exercises.

Bottom line: Weightlifting is perfectly safe for your children to do. It won’t stunt their growth and they aren’t likely to injure themselves doing it. Before your kid hits puberty, let them practice the movements as much as they want with a light bar made for children. Don’t introduce regular training that progressively adds significant load to each session until they hit Tanner Stage 4 puberty. Keep on being a good example of fitness until they’re out of the house (and beyond!).