When I Should Start Weight Lifting

[habsmaniac 0]

Hey soon ill be able to go to the local gym to start weight lifting or atleast i will be old enough but how old do you think i need to be to start weight lifting training for hockey? thanks guys

[Chadd 916]

How old are you?

[biff44 0]

Each person's body matures at different times. So it all depends!

Probably the biggest problem with lifting too young is the potential to hurt the bone joints. Many teenage bones are not fully formed, and have soft growth plates at the ends instead of hard bone. Too much weight, or poor lifting form, and you could cause some injury.

A general rule of thumb for a youngster might be that if you can not lift a weight at least 15 times, then that weight is too heavy. If you can lift it 25 times, then it is too light and go up 2.5 or 5 pounds.

If there is any way to get some instruction on how to lift, by all means do so! A trainer will show you what to look out for. Also, it is MUCH better to lift a lighter weight with excellent form, than lift a much heavier weight by cheating using bad form!

For a youngster, I would suggest getting a book on dumbell exercises, and starting there. Because the dumbells come in a pair, you tend to not cheat on one side of the body or the other. Also, you tend to not twist up your body doing the lifts (like you can using a barbell or a machine) because your hands naturally rotate the right way.

Also, at a health club you can get some help if you get into trouble. That is NOT the case if you are lifting alone in your basement. You do not want to be bench pressing alone, for instance, as many a weight lifter has been found dead after getting tired and not being able to get the barbell off of his neck.

[shooter27 116]

If you're younger than about 15-16 I would say to stay away from the weights all together. You can get a very good, hockey specific, workout from body weight exercises - push-ups (normal, incline, decline), pull-ups, body weight squats and different kinds of plyometric (jumping) exercises. Good luck.

[usahockey22 0]

I would probably say 15 or 16 is as young as you should be to start lifting. During the season you wouldn't want to lift more than twice a week (if you practice a good amount and have games most weekends). During the off season it just depends, but we need more information first.

Also, I would respectfully disagree with what Biff has said. If you are doing sets where you can hit 15-20 reps or more, you are using too light weight, period, unless you are trying to do explosive lifting, which is not something you should be doing just starting out. I do think that it would be a good idea to start out with higher rep bodyweight exercises to get your muscles used to strength workouts before hitting iron. You can work your upper body quite well just doing sets of chin-ups and dips. Then for lower body you could just do some squats with no weight, hill sprints, and something else. But when it comes to lifting weights, your main goal as an athlete is to be improving your strength (not your size or your endurance...those come from eating and cardio/practice respectively). If you are serious about lifting weights, you want to stick to compound movements, using 3-8 reps per set. A 5x5 would work well, but if you can hit more than 8 reps, you probably should bump up the weight.

It is probably a good idea to workout at a club and not just at home on your own. You at least should get someone to demonstrate the proper lifting form for you, and make sure you are doing the lifts correctly and safely. Having a spotter doesn't hurt either, though it's not really necessary. I think it's a bit of an exaggeration to say that "many a weight lifter has been found dead" from bench pressing. I workout at a gym where lots of times there isn't anyone around who can help, and I've had barbells stuck on my chest (you shouldn't be pressing to your neck) quite a few times. That's why you make sure NOT to use collars on a barbell unless someone is actually spotting you. If you can't get the weight back up without collars, you can just dump it off. Of course this isn't recommended, but you get the point.

Give us more information about yourself and your goals and maybe we could have more specific help for you.

[N!! 0]

I agree mostly with Biff, with a caveat.

If you've never lifted before or have only done it a couple of times, the body will be performing an unknown movement. Most people what they believe to be enormous strength gains in the first 6-8 weeks of lifting, but what's actually happening is that the body is laying new neural pathways to make the movement as efficient as possible. Once the pathways are laid and continually refined, the actual strength gains (muscle breaking down and rebuilding) begins. The idea of "You never forget how to ride a bike" comes from the pathways being established and stored over time and, barring injury to the cerebellum, will always be there.

If you're not sure of exactly where to begin or what qualifies as good advice, there's plenty of qualified trainers out there. Look for the ACSM or NSCA certifications.

[habsmaniac 0]

thanks guys i have been lifting for 3 weeks now and i feel so much better. btw im 13 if that helps and i have gone to a course and have been showed proper form.

[masterpeice_patrice 4]

if you want to see some results fix up your diet along with that work out routine. 90 percet is what you eat and 10 percent is how you train. its good to start this way so you dont pick up any bad habits in the future.

[pantherfan 0]

Take it easy in the gym and if your joints feel uneasy during something stop it look at your form if it continues find another way to train the muscle.

[interpathway 9]

Hey soon ill be able to go to the local gym to start weight lifting or atleast i will be old enough but how old do you think i need to be to start weight lifting training for hockey? thanks guys

no idea how old you are, but i asked the vet on playyourgame this question when i was twelve, and this was their response

http://playyourgame.com/12yearold.html

[Law Goalie 147]

According to Ed McNeely, as soon as you're able to listen and learn.

A seven-year old with sufficient maturity can be taught to do cleans - you just don't want them lifting stupid amounts. Working on form is fine at any age.

At 13, you should probably be focusing more on your aerobic base, since now is generally the time when you can expand it most quickly and with the greatest resiliency. A couple of years from now would be a good time to start working on explosive anaerobic capacity, which will include some weight training but more things like sprints and interval rowing.

Sure, go lift some weights, but keep it *very* light, and keep your sets around 12 seconds/8 reps with consistent and correct form. If you're struggling after ten seconds, drop the weight; if you're struggling on rep 8, drop the weight; if you ever have to cheat the movements, drop the weight. The point is not how much you could or should lift, but rather how much you SHOULD NOT lift. That's the one thing gym rats never understand. And for god's sake stick to free weights - machines accomplish nothing but ego-inflation. Even the few that appear to offer unique movements due to the suspension of the weight can easily be duplicated.

And as others have said, nutrition and proper rest are the most important components, and the most easily overlooked.

[fultonreed 1]

egg protien is good stuff

[kilner 0]

Id without a doubt say go and ask a personal trainer a few questions. Its a lot easier this way as they can relate it with your hockey and tell you whats best for you.

[Aussie Joe 0]

Speaking to a Personal Trainer or even your Doctor is the best way to go about it if you are within the 15-17 age group. As one person said we all mature differently and some guys could lift without issue at 13-14, meanwhile someone like myself had to wait until I was 19-20 to give it a go because my body hadn't stabalised as yet. I was always lanky which didn't help my hockey in my junior days.

[chef_ducky 0]

I just bought a two month gym membership at a local gym and I am 15. I have decided to not play minor hockey this year, I am just going to play pickup with a group of guys, the hockey is some what better, and hit the gym regularaly. What would you guys say is the best type of excersises to do @ the gym, and what to work on (Upper Body, Legs, etc.) If it helps, I am 5'11" and 175lbs!

[Aussie Joe 0]

Get a PT and make sure he/she gives you hockey specific stuff. You don't need to lift to improve hockey. Plyometrics are the best way to go as almost anyone, any age and any skill level can do it. They are simple and highly effective, I do them with my midget team and all exercises were cleared by a qualified PT before I gave them out.

BTW: My team has increased its point production by 8% and my goalies lead the division stats. Starter is 1st and backup is 2nd.

[chef_ducky 0]

Cool Thanks!

[chef_ducky 0]

Am going right now to buy the membership!

[Aussie Joe 0]

Make sure you haggle! Or at least get a free towel and drink bottle. ;)

[gxc999 7]

I just bought a two month gym membership at a local gym and I am 15. I have decided to not play minor hockey this year, I am just going to play pickup with a group of guys, the hockey is some what better, and hit the gym regularaly. What would you guys say is the best type of excersises to do @ the gym, and what to work on (Upper Body, Legs, etc.) If it helps, I am 5'11" and 175lbs!

Sorry, but I have to say this is a bad idea. You become a better player by practicing the core components and doing targeted exercises. Another important point is that muscle endurance is as important as muscle strength in hockey.That takes quite some time to develop and is best done outside the weight room. Swimming is a tremendous idea.

Remember, you are what you do. If you're focusing on lifting as much weight as you can, you'll get big and bulky. You may have explosive speed for a short span of time. However, the fastest skaters (and normally best players) are almost always lean guys who happen to have good endurance. This is no coincidence.

[chef_ducky 0]

Thanks for that advice. I have been working a lot of cardio, stationary kayak, bikes, stairmaster. I did a little bittle of bench pressing, and weightlifting, and alot of sit ups!

[gxc999 7]

Thanks for that advice. I have been working a lot of cardio, stationary kayak, bikes, stairmaster. I did a little bittle of bench pressing, and weightlifting, and alot of sit ups!

You've got the right idea. It's all upper legs and lower back.

[chef_ducky 0]

My legs are burning today!

[gxc999 7]

My legs are burning today!

Make sure to take adequate days off. You can gain a lot more by working out heavy 2-3x a week than heavy 5-6 days a week!