SLIPPERY ROCK — For teenagers who weight train, their training programs should be as individualistic as they are, according to Brian Mortimer of the Russell Wright Fitness Center at Slippery Rock University.

Mortimer of Butler is the coordinator of Wellness/Russell Wright Fitness Center and directs the Rock Fit group for ages 12 to 17.

He said each teenager is different, regardless of age, and his programs are designed on an individual basis. He spends time with each student and adjusts the weight load until an appropriate amount is determined.

He recommended parents be cautious of their teenager performing near maximal or maximum lifts of any kind until puberty is finished. He said teenagers usually copy what they see others doing, and doing maximum lifts would be dangerous to their own bodies, especially if they're in an unsupervised gym and watching older weightlifters.

Mortimer said parents should ensure there is proper supervision and a skilled person helping a student in the gym, teaching them about posture, technique, movement speed, breathing and muscular stimulation.

He said teens should take ample time off from performing the same exercises. They also should watch out for joint pain. If the student complains of joint pain, the parents should investigate what the student is doing.

Teenagers also should have a spotter at all times when performing certain lifts.

Also, Mortimer said nutrition is critical when lifting. Teens should visit www.mypyramid.gov, seek the advice of a skilled nutritionist and sleep at least eight hours a night.

He said serious weight lifters have to be selective about their recreational activities so the muscles they are trying to target are not exhausted when they train.

Mortimer said his program educates students in proper use of weight and cardio equipment, starting with 15 repetitions for general muscular fitness.

The student is to develop form, technique, full range of motion, movement speed and breathing patterns. Once he is past 14 years old, achieves 15 repetitions easily and demonstrates he can train properly, the teen's weight will be increased.

He said the students train for an hour, twice a week, with total body workouts. This training frequency can be split into four times a week. The key, he said, is not to overtrain.