How you get to form and stay that way as a very young athlete requires following some basic rules – or you could end up doing yourself life-long damage. Here are a few general rules from the professor who helped write the American Academy of Paediatrics strength-training policy; Holly J Benjamin, an orthopaedic surgeon and paediatrician. I can remember marvelling at how my then 20-something nephew bulked up while playing inter-provincial Sevens rugby. Here however, we go far younger. The good professor guides parents whose children want to start training as early as seven-years old. For them, it's avoid all but the lightest weights and stick to pilates or overhead presses, deadlifting and bench-pressing. Balance and posture control are fundamental to learning proper technique. Strength training can include resistance bands – or just one's own body weight. If your kid must use weights, stick to free weights of three pounds or less – under supervision. While they won't bulk up at such a tender age, their neurons learn to 'fire' the muscle more quickly. Meaning that, by puberty, your child could build muscle with as little as 8 weeks of strength training, though it remains a case of "use it or lose it." – Chris Bateman

When is it safe for children to start strength training?