All-Star Weight Lifting

[mytriplek]

If she's going to be lifting weights, I would definitely get her in with a personal trainer to make sure she's taught correct form. The best way to get hurt is to start lifting free weights blind and do something incorrectly. That's how many Crossfitters get hurt--jump into an exercise without an understanding or regard for doing it correctly. I lift heavy weights 4 days a week, and it was absolutely beneficial that I had a trainer show me the proper way to lift and also the variety of exercises to work each muscle group.

Once you get an understanding of what exercises work different muscle groups, you start to feel more comfortable doing variations of exercises and creating your own routine. That took me a few years. Until then, see if a trainer can give her a full body circuit type workout, supersetting different exercises to maximize time and get a cardio workout as well.

ETA: I agree with the above poster. Free weights, when used properly, have shown to increase my personal strength much more steadily and rapidly.

I can try to get her back in with a trainer to show her the proper technique. They weren't working with free weights when she was working with a trainer last

 

[Adam]

I think she said she wants to lift 2-3 days a week. Should she do more?

My personal opinion (and I have no advanced knowledge, merely my own experience) would be no. Regular workouts are something you have to train your body for. Start with 2-3 and if in a month or so she feels like increasing that a little she can. If your body isn't used to recovering from workouts it takes time to gain that. When I was in college I worked out by myself 3-5 times a week, plus team conditioning twice a week, plus two or three practices, plus training for 10Ks and half-marathons with my (then) girlfriend, but I definitely didn't just jump straight into that. I slowly increased the amount of physical exertion my body could handle in a week and it took months for me to get to that point. Let your daughter work herself hard, but not at the expense of her health obviously.

note: I'm now thinking about how ridiculous it was that my off days during the week were the ones I only had to "exercise" once... Maybe I'd have had better grades if I studied more and didn't spend all my time exercising and eating, lol! :p

note 2: On the other hand, I was in really good shape back then and I miss that... :(

 

[retiredl5cheer]

My personal opinion (and I have no advanced knowledge, merely my own experience) would be no. Regular workouts are something you have to train your body for. Start with 2-3 and if in a month or so she feels like increasing that a little she can. If your body isn't used to recovering from workouts it takes time to gain that. When I was in college I worked out by myself 3-5 times a week, plus team conditioning twice a week, plus two or three practices, plus training for 10Ks and half-marathons with my (then) girlfriend, but I definitely didn't just jump straight into that. I slowly increased the amount of physical exertion my body could handle in a week and it took months for me to get to that point. Let your daughter work herself hard, but not at the expense of her health obviously.

note: I'm now thinking about how ridiculous it was that my off days during the week were the ones I only had to "exercise" once... Maybe I'd have had better grades if I studied more and didn't spend all my time exercising and eating, lol! :p

note 2: On the other hand, I was in really good shape back then and I miss that... :(

Ugh I totally wish I could squeeze in 2-a-days. :(

 

[WinstonsGirl]

15 is ok to start with weights, but have her start with lower weights and longer reps per set. She can work up to fewer reps and higher weight as she gets used to it. Younger than 15 can cause damage to muscles and tendons as well as the growth plates on the bones, as younger kids are still growing. Others have mentioned dynabands, and body weight conditioning. I wouldn't start her more than 3 days a week, spread out. She can also alternate which part of her body she is working out as well, depending on her fitness level (ie. legs day 1, upper body day 2, core day 3).

As for trainers, they don't need to know cheer to train her. Have them give her an all over body workout, with maybe a focus on dynamic leg exercises too (box jumps, slow squats down with an explosive push to toes, etc.) as these will mimic the speed needed for basing. I find these tend to add a cardio element as well, which is nice for mimicking stunting during a routine. Also, core stabilizing exercises are good as well, so she can be stronger while holding stunts.