My son is about to turn 12 years old he is 5'6" tall, he has a long and lanky body with no muscle tone. He plays basketball and most of the time he is the tallest kid on the floor yet he still will get out rebounded and pushed around by shorter players. So my question is would it be safe to start him on a weight training and diet program without stunting his growth.
He's 12, and you're already heading down the vanity path of worrying about muscle tone? He should be playing basketball, and eating lots of food. His body will adapt to the lifestyle, and he'll get fast and big.
Any weight training should be under the careful supervision of an actual trainer. You should not be his trainer. This is because he needs to utilize perfect form on every exercise, or it can lead to devastating injuries. And let's face it; if you're here asking our advice, then you're probably not the most educated on, say, bench press technique, right?
So just to repeat, because it's important: If you want him to start weight training, hire a trainer, and ask them these questions.
At this point I'd suggest the very basic exercises like push-ups, pull-ups,body weight squats and dips.These can be performed at any place like home or park.These workout can help to build a very basic but sold foundation for strength training in the future years. Also make sure he's having a healthy diet consisting of enough protein,carbs and fats.Whole foods like rice,fruits,milk, eggs, chicken/fish,and lots of veggies are best for a growing child.