Strength training has proven to be a safe and effective method of conditioning for adults. The popularity of this type of exercise has trickled down to children and adolescents as a way to improve health, fitness and sports performance. As parents, coaches and health providers, the questions that should be asked are: Is it okay for children and adolescents to be involved in strength training? And if so, what are some guidelines to ensure that it is safe, beneficial and enjoyable?
The National Strength and Conditioning Association position on youth resistance training states that a properly designed and supervised resistance training program is relatively safe, can improve cardiovascular risk profile, can improve motor skill performance, can increase a young athlete’s resistance to sports related injuries, can improve psychosocial well-being, and can help promote proper exercise habits. The American Academy of Pediatrics and American College of Sports Medicine supports this position by stating that strength training, when done properly, has been shown to be safe and effective.
One concern that is often raised is that resistance training at too young of an age can damage the growth plates during childhood and adolescence. This is an unfounded myth, however, as prospective studies have reported there is no evidence to suggest that a properly designed and supervised resistance training program will negatively impact growth and maturation. That is not to say that youth resistance training is without risk of injury, but most commonly, injuries are due to improper supervision and failing to follow established guidelines.
Strength training does not need to occur in a dimly lit, hot, smelly weight room. It should be done in a safe environment free of hazards. There is no minimum age requirement, but children must be mentally and physically ready to comply with instructions of an organized training program. In general, if a child is ready for participation in sport activity (ages 7-8) then he/she may be ready for some type of resistance training. Strength training is not just utilizing free weights or weight machines. It can be accomplished by performing body weight exercises that can include push-ups, pull-ups, squats, and lunges and this is typically where the novice athlete should begin. Additional options for resistance training are medicine balls, rubberized tubing, and suspension training systems. Strength training should be done in conjunction with aerobic activities, such as jogging and biking, for balanced fitness. Proper diet and adequate hydration should also be emphasized.
Remember, the goal of strength training is to improve strength, coordination and fitness in an enjoyable, safe and healthy environment. Here are some important tips to follow to accomplish this goal:
- Your child should have a medical evaluation by his or her primary care physician before a strength training program is begun.
- Qualified adults should be providing supervision and instruction at all times. This includes using spotters when necessary.
- Children should wear appropriate clothing and footwear.
- Realistic goals, consistent with the physical abilities and emotional maturity of the child, should be established.
- Warm up by doing at least 10 minutes of light aerobic activity and stretching. Examples include riding a stationary bike, jogging in place, doing jumping jacks or jumping rope. A similar cool down period should be included at the end of strength training.
- Specific exercises should be learned initially with no load (resistance). An example would be to learn how to bench press with a light bar or broom stick. Once the skill is mastered, incremental loads can be added.
- Encourage success by choosing appropriate exercises and workloads for each individual child.
- Focus on proper technique instead of the amount of weight lifted. Children and adolescents should avoid competitive weight lifting, power lifting, body building, and maximal lifts until they reach skeletal maturity.
- A good strengthening program should address all major muscle groups and exercise through the complete range of motion.
- A child should be able to successfully complete 8-15 repetitions using good form before being able to increase weight or resistance. Limiting the amount of a particular exercise to 1-3 sets is encouraged.
- Workouts should last about 20-30 minutes, 2-3 times per week with rest periods in between. There is no benefit to strength training children more than 4 times per week.
- Any signs of illness or injury should be evaluated before continuing the exercise in question.
Consult your primary care physician for more serious injuries that do not respond to basic first aid. As an added resource, the staff at Nationwide Children’s Sports Medicine is available to diagnose and treat sports-related injuries for youth or adolescent athletes. To make an appointment, call 614-355-6000. For more information, visit us at http://www.nationwidechildrens.org/sports-medicine, Follow us on Twitter, and Like us on Facebook.
If you have any comments, feedback, or would like to suggest a topic, please email us at Sports.Medicine@NationwideChildrens.org and reference Macaroni Kid. Thank you.
