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Professional Fitness Training and MORE!



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There are 2 EASY ways to train with me:


State of the art Private Studio training is available at:


In Essex County NJ residents of: Montclair, Upper Montclair, Cedar Grove, Verona, Essex Fells, West Orange, South Orange, The Caldwells, Bloomfield can train with me at:

Living Fit
420 Pompton Ave
Cedar Grove Plaza
Cedar Grove, NJ 07009



dumbbells - in homeI am also available for local in-home personal training at your home or office. Please contact me directly for details:


email: Gordon@Advanced-Fitness-Concepts.com



1. Kevin - September 2, 2016

Gordon, find your weightlifting safety rules very informative. My son just turned 13 plays travel baseball as pitcher, third base. With growth plates open I’m concerned which exercises are safest for him . He does some training with team. Thanks in advance

fitmontclair - September 4, 2016

Hi Kevin,

Thanks for reading my blog and taking time to comment. You are right to be concerned about your son’s training and not damaging growth plates.

As far as I know (I am not an expert on youth training) but he should be fine as long he does not do maximal weights, uses proper form and avoids pushing to failure during his sets. This is why a coach needs to have the proper credentials to teach strength training – a certification from The National Strength & Conditioning Assoc (NSCA) and or USA weight lifting is something that is a must. Another newer organization that also has good information is the International Youth Conditioning Assoc (IYCA). To make sure I could teach weight training properly I passed the exams for the NSCA CSCS (certified strength & conditioning specialist) and the USAW Sports Performance Coach certification.

Just being an ex-athlete, a PE teacher in schohol, or a parent who just “wants to be involved” are very poor credentials and DO NOT have the skill to teach youth training & conditioning. Personal Training certifications are too numerous and most do not cover or have limited often outdated info on youth training; the only exception would be if they had an additional specialization in youth athletics / training.

Weight training is safe for boys AND girls at very early ages as long as it is with very light weight – hollow bars, pvc pipe, plastic plates that range from 5 – 25 lbs. Olympic weight lifters start at very young ages and they have few injuries and do not have stunted growth. The KEY is PROPER instruction, CORRECT equipment, and a SAFE SCIENTIFICALLY SOUND program.

A youth program should be based on free weights & body weight exercises like: squats, deadlifts, lunges, push ups, pullups, sprinting etc. These exercises will will not only build strength & confidence but athleticism as well – provided they are taught correctly! Avoid bodybuilding type isolation type exercises ESPECIALLY those that are done seated or lying down – these reduce coordination, balance, speed, and agility (for you use NONE of those abilities when seated!!)

Youths and teens, especially if they have not reached full height should NOT use machine based exercises like: Cybex, Universal, Hammer Strength, Nautilus etc – FOR THEY SIMPLY ARE TOO SMALL TO FIT IN THE UNITS PROPERLY AND CAN STRAIN & INJURE THEMSELVES – REGARDLESS OF WHAT ANY COACH / TRAINER says….

A great option for kids is body weight training! You can develop great strength and athleticism with little risk of injury – there are TONS of books / DVDs on body weight exercise.

The problems with youth training is NOT that weight training is dangerous, it is that many of the coaches are poorly educated & skilled and the media promotes useless, dangerous machine based exercises.

Here are some resources for you:

NSCA CSCS – https://www.nsca.com/Certification/CSCS/

USA Weightlifting – http://www.teamusa.org/usa-weightlifting/coaching/certification-requirements

ICYA – http://iyca.org

HUMAN KINETICS – http://www.humankinetics.com/products/all-products/Youth-Strength-Training-Programs-for-Health-Fitness-and-Sport

I hope I was able to help!


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