Being a parent or a student is tough.  Every day we are challenged by time, schedules, practice, homework, work, nutrition, and so many other things. We barely have time to relax and we certainly don’t have time to do research on whether or not strength training for our kids or ourselves is safe and beneficial or dangerous and detrimental. To make life a little easier, here are the top 5 advantages to youth resistance training.

Lower Injury Risk: Research done by the National Strength and Conditioning Association (NSCA) indicated that youth that participate in regular supervised resistance training programs were as much as 50% less likely to sustain an injury. 

Lower Obesity Rate: Resistance training may be particularly beneficial for overweight youth who are often discouraged and turned away by more intense aerobic forms of exercise. As they build more muscle and rev their metabolism, they will notice an increase in energy. More energy means their likelihood of participating in other athletic activities greatly improves as does the possibility for weight loss.

Enhanced Muscular Strength and Endurance: Youth resistance training has the ability to improve the preparedness of aspiring young athletes for the demands of sports participation. This gives some youth the “edge” over their counterparts that do not participate in resistance training. Those youth not participating in athletic programs were said to have greater overall physical endurance and a noticeable positive change in muscle tone and definition.

Bone Density: The greatest gains in bone density are believed to be produced by sports that combine weight-bearing with repetitive impact loading. By continually changing the lifts being performed and the ways in which load is being placed on the body, one substantially reduces their potential for osteoporosis risk later in life.

Increased Confidence and Self Esteem: Regular resistance training provides an opportunity for participants to learn about their bodies and feel good while challenging themselves to reach new heights mentally and physically.

While there are countless benefits to youth resistance training, one should always remember participation in an unsupervised resistance training program can increase the risk of injury. Regardless of age or experience, it is best to always be under the supervision of a trained professional.

Whether you are looking to help your child lose weight, get an athletic scholarship, or encourage a healthier way of living, resistance training can help you.  With countless methods, tools, and resistance training resources available, one is sure to find something that fits their specific needs.

Run, Bike, Swim, Elliptical…Boring! Why not change up your normal routine by dancing! There are many benefits to dancing, whether you take a formal dance class, spend Friday night at a local music venue, or dance in your living room.



Metabolism Boost: It is no secret; all exercise can train both your bones and muscles. However, many professionals believe that dancing is one of the most efficient forms of exercise when it comes to boosting your metabolism. Dance, uses every part of our bodies in endless ways and combinations. Our bodies constantly have to accommodate to the new stresses we throw at it, allowing us to always get the maximum benefits from dance.

Flexibility:  An asset of both quick and slower dances from ballet to ballroom. You will increase mobility in trained joints. Hips, arms and abs are the main target of the bending, turns and swinging of most dances.

Increased Heart Rate: The ultimate condition for successful weight loss exercise is an increased heart rate. Keeping it elevated will guarantee an exhausting and spectacular workout. Body fat is best burned when our muscles need additional fuel to complete the rest of the workout.

Body Toning: Weight loss is not the only asset of dance lessons or a night of spontaneous dancing. This type of exercise will reveal a toned body with strong muscles and a worth-admiring silhouette.



•Salsa: This is one of the most passionate dances; it not only provides us with a reviving energy boost but also improves our coordination through various muscle groups. Burning more than 420 calories per hour is one of the most promising attractions of this popular partner dance.



•Belly Dancing: Popular among those who are keen to explore the secrets of seductive hip moves. Professionals guarantee a 380 calorie loss with only one session. Those who rely on their flexibility rather than strength should opt for this dance style with great confidence.



•Ballet is a classic and sophisticated dance that is practiced from an early age. One of the main advantages of this workout is its stress releasing quality. Those who are mesmerized by the fabulous music and are keen to challenge their mobility will be welcomed to experiment with a ballet lesson. 300 calories per hour is the guarantee for the spotless look.

•Zumba Dancing: Are you more of an energy-bomb? Dance down your extra-pounds with an exhausting and extremely healthy Zumba session. With 540 calories burned it leads the list of favorite dance workouts.



 Next time you are dreading your run or spin class, head to a local dance class or dance your heart away in your living room! The more passionate we are about the music and the dancing, the more fun we will have, and the more calories we will burn!