Is resistance training suitable, beneficial, and safe for adolescents and children? Many believe that resistance training is not recommended for children because of injuries and growth abnormalities that can be sustained. But let’s put this myth to rest and reveal how resistance training can improve a child’s overall health and lifestyle.
Various studies have shown that with strict supervision,correct technique and form, and a well structured program, age appropriate training can provide benefits at any age. Resistance training can increase strength and bone mineral density, promote healthy blood pressure and cholesterol levels, help maintain proper weight, and improve mental health. The benefits of muscular strength that the children receive from resistance training generally involve neurological changes and more efficient interactions between nervous systems and muscles. Strength training, in moderation, will not have an adverse effect on growth. Training may actually be an effective stimulus for growth and bone mineralization by putting a positive forces across the growth plates that improves their stress tolerance (Schwager 2010).
Keep in mind that, with children, there are guidelines that should be followed in order to achieve the benefits. You should stray away from any ballistic movements Exercises should be performed slowly with control and full range of motions. Avoid any time on machines and use bodyweight exercises such as planks, pushups, situps, etc. Aside from training, always remember to keep it fun and safe and all of the benefits will fall into place!
1Council on Sports Medicine and Fitness. (2008). StrengthTraining by Children and Adolescents, 121(4), 835-840.
2Schwager, T. (2010). American fitness. Strength Training for Kids, 28(5), 20-22
I would be interested to see what is the acceptable form of progression with kids. Usually you start with exercises that activate communication between muscles and the brain, encouraging neurological changes (plyometrics, balancing exercises, etc.). With that being said, when would it be appropriate to transition to a strength program?
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