Weight machine training for adolescents can be safe and effective if proper techniques and safety precautions are followed. The activities chosen should depend on students’ age and maturity levels, and intended result. Suggested guidelines are:

• Grades K – 6: Weight machines are not recommended for this age group.
• Grades 7 – 9: All activities should be limited to light weights with high repetitions, ensuring proper technique is followed.
• Grades 10 – 12: Students should be well supervised to ensure that proper technique is followed. Light weights with high repetitions for general strength training should be the goal, ensuring proper technique is followed.

Supervision

• On-site supervision is recommended following initial skill instruction and after all safety concerns have been emphasized.

Instructional Considerations

• Students must be instructed in the proper lifting techniques, safety procedures, and program progressions that are reflective of the student’s weight, skill and age.
• A general strengthening program should address all major muscle groups and exercise through the complete range of motion.
• Specific strength training exercises should be learned initially with no load (resistance). Once the exercise skill has been mastered, incremental loads can be added.
• Student workouts should be with a partner.

Equipment/Facilities

• All equipment should be cleaned after use.
• Weight room should be locked when unsupervised.
• Floor below free weight activities should provide sufficient traction so weights do not slide or roll.
• Weights and equipment not in use should be stored on appropriate racks and in such a way that they do not present a safety hazard.
• Suitable clothing and footwear should be worn (e.g., workout clothing and runners).