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Youth Strength Training Guidelines
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Many parents are confused when the question comes up concerning children and strength training. The media sometimes portrays strength training with competitive weightlifters straining to lift as much weight as they can. This leads many people believe that this is what strength training is all about. There are also many myths surrounding the dangers of strength training for kids which makes parents wary.
The purpose of youth strength training is to improve the musculoskeletal strength of all children while exposing them to a variety of safe and effective training methods that are fun. Major health organizations such as the American College of Sports Medicine, the American Academy of Pediatrics, and the National Strength and Conditioning Association support children’s participation in appropriately designed and competently supervised strength training programs.
Benefits of Strength Training
• Increased muscular strength
• Increased local muscular endurance
• Prevention of overuse injuries during sports and recreational activities
• Improved performance capacity in sport and recreational activities
• Balanced strength around joints
• Positive influence on sports performance
• Pre-pubescent children gain strength by improving the functional ability of the nervous system rather than by dramatically increasing the size of the muscle. Muscles don’t really grow larger until puberty stage, which is when testosterone, estrogen, and progesterone increase. This is another reason why children do not need to lift with maximal weights.
Questions to ask prior to introducing a child to exercise
• Is the child psychologically and physically ready to participate in a resistance training program?
• Will the program focus on total body training?
• Does the child understand proper lifting technique for each exercise?
• Does the child understand how to safely use the equipment?
• Is the child involved in cardiovascular activities and other sports in addition to resistance training?
Basic Guidelines for Strength Training
The program needs to be designed for each child’s individual needs. It should include proper exercise technique, proper progression, program monitoring, and supervision.
The recommendation is that children lift weights, that can be lifted at least 8-10 repetitions. The age a child can start to lift heavier weights depends on individual maturation and training experience.
Increase the weight gradually as strength improves.
Two to three training sessions per week is sufficient.
A child should have a thorough exam by a physician prior to starting an exercise program.
General interest, growth, and maturity contribute to a child’s view of resistance training.
Do not compare one child to another relative to their progress because each child grows at different rates.
A well designed and supervised program totally minimizes the risks however improper training dangers can include damage to the growth plates, tendon damage or cartilage damage.
Recommendations for preventing injuries
Avoid near maximal lifts
Use proper lifting technique
Use total body training that involves multiple muscle groups at the same time
Develop a strong foundation of overall strength and balance
Develop a good flexibility program
Strengthen the core, which includes all areas of the abdominal region and low back.
Avoid high impact exercises such as high intensity plyometrics
Basic Guidelines for Resistance Exercise Progression in Children
8-10:
Introduce a small number of basic exercises; practice exercise technique in all lifts; start gradual progressive loading of exercises; keep exercises simple; gradually increase training volume; carefully monitor toleration to the exercise stress.
11-15
Introduce more exercises with an emphasis on technique; continue progressive loading of each exercise; introduce more advanced exercises with little or no resistance. Progress to more advanced youth programs in resistance exercises; add sport-specific components; emphasize exercise techniques; increase volume.
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