The Benefits of Resistance Training for Youth

For years medical and exercise professionals as well as parents discouraged prepubescent youth from resistance training. The old school of thought was that strength training would damage the growth plates and retard or stunt children’s skeletal development. In fact, nothing could be further from the truth. Research has dispelled all of the past conce
s and it is also worth noting that there has never been an incidence of growth plate breakage reported in the United States.

According to Wayne Wescott, Ph.D. (Specialized Strength Training, 2001) progressive resistance training is actually the best way to enhance musculoskeletal development in boys and girls. Other studies have even indicated that resistance training has its greatest positive affect on bone formation during the prepubescent years (Bass, 2000). This potential benefit may be especially important for young women who are at increased risk of developing osteoporosis.

If established training guidelines are followed and if nutritional recommendations are adhered to, participation in regular resistance training will have a favorable influence on growth at any stage of development.

The American Academy of Pediatrics (2001), the American College of Sports Medicine (2000), the American Orthopaedic Society of Sports Medicine (1988), and the National Strength and Conditioning Association (Faigenbaum et al., 1996) support participation in youth resistance training activities as long as the program is supervised and designed correctly.

Strength training for kids is not to be confused with competitive weightlifting, bodybuilding or powerlifting. Instead, the focus is on moderate weights and controlled movements, with a special emphasis on proper technique and safety. This doesn’t require access to expensive exercise machines either, as children can build muscular strength using free weights, resistance bands, or body weight exercises. Recent research indicates that strength gains of roughly 30% to 50% are possible for youth during childhood and adolescence following short-term (8-12 weeks) training programs.

Benefits of Youth Resistance Training
In addition to enhancing muscular strength and local muscular endurance, regular participation in a youth resistance training program has the potential to influence several other aspects of health and fitness. The potential benefits of youth strength training are summarized below:

Potential Benefits of Youth Resistance Trainingnn • Enhance sports performancen • Increase muscle strengthn • Increase muscular powe
• Increase local muscular endurancen • Improve body compositionn • Increase bone mineral densityn • Increase cardio-respiratory fitnessn • Improve motor performance skillsn • Increase resistance to injuryn • Enhance mental health and well-beingn • Stimulate a more positive attitude towards lifetime physical activity

Youth Resistance Training Guidelines
Resistance training should be recommended to adolescents and children as part of a well-rounded physical activity program that includes exercises for cardio-respiratory fitness, flexibility, agility, and balance. Those who are interested in helping children and adolescents participate in resistance training programs should consider the following guidelines.

Youth Resistance Training Guidelinesnn • Provide qualified instruction and supervisionn • Teach youth the benefits and risks associated with strength trainingn • Begin each session with a 5 to 10 minute warm-upn • Begin with one light set of 10 to 15 repetitions for a variety of exercisesn • Include exercises to strengthen the lower back and abdominalsn • Target the major muscle groups in balancen • Progress to 2 or 3 sets of 6 to 12 reps depending on goals and needsn • Increase the resistance gradually as strength improvesn • Focus on the correct exercise technique instead of the amount of weight liftedn • Strength train 2 to 3 times per week on nonconsecutive daysn • Listen to each child’s conce
s and answer any questionsn • When necessary, adults spotters should be nearby for safetyn • Focus on participation and provide positive reinforcementn • Keep the program fresh and challenging by systematically varying the training program in order to optimize gains, prevent boredom, and prevent overtraining.

Summary

Parents, teachers, and coaches should realize that participation in a resistance training program, along with other types of physical activity, gives children and adolescents another opportunity to improve their health and quality of life. Scientific evidence indicates that youth resistance training programs are safe and beneficial. Medical and fitness organizations now support participation in well-designed and properly instructed youth resistance training programs. In conclusion, we now have the evidence to recommend youth resistance training as part of a well-rounded physical activity program.

References

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