Youth strength training

Is strength training beneficial for children?

The answer is yes.

Research demonstrates that children as young as age six can benefit from performing appropriate strength training exercises (the American Academy of Pediatrics and the American College of Sports Medicine). Children have made gains in strength and coordination with little risk of injury.

Because technique and proper form are so important, children should not begin strength training until he or she is mature enough to accept supervision. A good rule of thumb is if your child is old enough to participate in organized sports, such as softball, soccer or gymnastics, he or she is ready for some form of strength training.

In the past few years, more children have been given the opportunity to engage in strength training programs. Many parents and coaches, however, are questioning the safety of resistance exercises for growing children.

Research shows that there has never been a reported serious injury in any prospective study on youth strength training.  To the contrary, according to the American College of Sports Medicine (l993), 50 percent of preadolescent sports injuries could be prevented in large part by youth strength and conditioning programs. 

Strength training for kids has received a bad reputation over the years. Lifting weights, for example, was once thought to damage young growth plates (areas of cartilage that have not yet turned to bone). Experts now realize that with good technique and the right amount of resistance, children can avoid growth plate injuries. Strengthening exercises, with proper training and supervision provide many benefits to children.

Benefits include:

Ø Increased muscle strength and endurance
Ø decreased risk of osteoporosis
Ø  Improved performance in a particular sport
Ø  Protection from muscles and joint injury
Ø   Better heart and lung function
Ø  A healthy body composition
Ø   Stronger bones
Ø   Lower blood cholesterol levels

Some studies suggest that improved self-esteem and a decreased chance of depression also are positive effects of strength training. Children may get a feel good boost after improving his or her performance.

Children can build muscle strength by using:

Ø Free weights
Ø Weight machines
Ø Resistance bands
Ø His or her own body weight (e.g. push-ups)

Before a strength training program begins, an instructor should understand the special needs of their young participants. They must be able to communicate well with the age group involved. A low student-to-instructor ratio is best for each program session.

Guidelines for youth strength training

Ø Provide instruction. Show children how to perform strength training exercises using controlled breathing and proper form. Make sure there's at least one instructor for every 10 students to ensure that each child receives proper instruction and motivation.

Ø Warm up; cool down. Children should begin each workout with 5 to 10 minutes of a warm-up activity, such as jogging, jump roping or walking. This helps to prepare the muscles to work and minimize the risk of injury. Each workout session should end with a cool down, including some light stretching.

Ø Use light weights and controlled repetitions. One set of 6 to 15 repetitions at a lighter weight is all that is needed. Children can safely lift adult-size weights as long as the weight isn't too heavy. The resistance doesn't have to come from weights, either. Resistance tubing and participants own body weight can be just as effective, especially for younger children.

Ø Rest between workouts. Establish a rest period of at least a day between strength training workouts. Two or three sessions per week would be sufficient.

Ø Track progress. Teach children how to fill out a chart of which exercises, how many repetitions, and what weights or resistance he or she uses during a workout. It will be helpful in monitoring progress.

Training Progression. While there are no hard and fast rules for increasing the exercise resistance, instructors should follow a progressive protocol to reduce the risk of doing too much too soon.  For example, begin with a weight load that the child can perform for 6-12 repetitions.  When 15 repetitions can be completed, increase the resistance by as little as possible (typically 1 to 5 pounds), and not more than five percent (e.g., 20 lbs to 21 lbs; 40 lbs to 42 lbs). The child trains with the higher weight load until 15 repetitions can be completed, then again increases the resistance slightly.  Gradual progression is the key to successful youth strength training, facilitating safe workouts that are both challenging and reinforcing.

Programs should be noncompetitive and fun. Injuries can occur when students compete to see who can lift the most weight, and when they lift inappropriately heavy loads, straining joints and muscles. Programs are safer when students track their own progress rather than compare themselves to others. Programs must be fun, or children lose interest quickly or acquire a dislike for strength training, a dislike that may last for many years. Vary the routine often. Children are more likely to stick with strength training if they don't get bored.

In the past, youth represented the most active time of a person’s life, but our sedentary society has changed that.  Many children are preoccupied with inactive pastimes, and very few do enough resistance exercise to develop strong musculoskeletal systems.  Fortunately, there is a simple solution. 

Children should do about 20 minutes of well-designed and carefully supervised strength training, two or three nonconsecutive days a week.  Research confirms that sensible strength training will help children look better, feel better and function better, as well as develop an activity pattern that should serve them well throughout their lives.  In addition, as children gain strength and confidence, they are more likely to participate in a wide variety of physical activities and sports. This life style will help guide them to a long term life of good health.

Additional Trainer's Tips

• Pay close attention to form.
• Be patient. Do not expect children to learn exercises quickly.
• Use a four-count system, two counts for the up phase and two counts for the down phase, to keep a movement slow and controlled.
• Teach the child what muscle is working by using touch—place your hand on the child's muscle and tell him or her to squeeze where your hand is.