"Kids Strength Training: Weight or Wait?"-Issue 13

Strength training is a common component for youth athletic and physical fitness programs.  In addition to the obvious goal of getting stronger, strength training programs often attempt to improve sport performance, prevent injury, rehabilitate injuries, and/or enhance long-term health.  Strength training programs may include the use of free weights, machine weights, elastic tubing, or body weight exercises.

         Historically, strength training was not recommended for children and adolescents due to the perceived threat of injury, specifically regarding their open growth plates. Further investigation into these injuries suggests that they largely result from a lack of appropriate adult supervision, instruction, or technique and can be prevented. 

Recent studies have shown that supervised strength training programs do not appear to have any adverse effects in children and adolescents and in fact credit these programs to improving overall cardiovascular fitness, mental health, body composition, cholesterol levels and bone density.  These studies also demonstrate compelling evidence that appropriately supervised resistance training can produce substantial increases in muscle strength.

           To design and administer a program appropriate for young children, it is important to understand the unique physical and psychological nature of the child. The child must be mentally and emotionally mature enough to participate.  These programs are only safe and effective if the child is mature enough to understand the process, goals and limitations of the program.  Excessive pressure and unhealthy competition without this maturity can lead to injury both physically and psychologically.

A medical evaluation before beginning a strength-training program can help to identify possible risk factors for injury and provide an opportunity to discuss previous injuries, medical conditions, training goals, and expectations of both the child and the parent. Medical clearance should be obtained when a child has a history of hypertension, receiving chemotherapy, cardiomyopathy, Marfan syndrome, and seizure disorder.

For those beginning a program, proper form and technique should be emphasized. Adequate supervision by a trained adult is mandatory to reduce the risk of injury.  This type of supervision is defined as a trained individual watching no more than ten athletes at one time. The trainer should focus on safety, technique and individual improvement, rather than competition and maximal lifting.  Power lifting and body building should be avoided until physical and skeletal maturity is reached.

Children should begin exercises with no load/weight until proper technique is learned. Once the child can safely perform 8 to 15 repetitions with correct form, it is reasonable to add weight in small increments. Exercises should include all muscle groups and be performed through full range of motion at each joint. The program should be tailored to the individual athlete on the basis of size, age sport and level of experience.  Any sign of injury or illness from strength training should be evaluated before continuing the program.

         To learn more about this topic and others, contact your local physician or physical therapist.

  

 Quick Tips:

• Balance and postural control skills mature at age 7 to 8 years old, strength training should not begin before achievement of these skills
• Most gym equipment is designed for adult sizes and have weight increments too large for young children
• Free weights are small, portable, and require better balance, control and technique to enhance sports performance for the young athlete
•  Strict supervision and adherence to proper technique are mandatory for injury prevention
• Proper supervision is defined as a certified strength training instructor with an instructor-to-student ratio no more than 10 students to 1 instructor
• Power lifting, body building, and maximal lifts should be avoided until reaching physical and skeletal maturity

References:

1.  Faigenbaum et al. The effects of Different Resistance Training Protocols on Muscular Strength and Endurance Development in Children. Pediatrics. 1999; 104(5):1-7. 
2. Council of Sports Medicine and Fitness. Strength Training in Children and Adolescents. Pediatrics. 2008; 121:835-839.
3. Behringer et al. Effects of Resistance Training in Children and Adolescents: A Meta-anaylysis. Pediatrics. 2010; 126:1199-1210.
4. Committee on Sports Medicine and Fitness. Strength Training by Children and Adolescents. Pediatrics. 2001; 107:1470-1472
5. Alleyne et al. Safe exercise prescription for children and adolescents. Pediatr Child Health. 1998; 3(5):337-342.
6. Lubans et al. The effects of free weights and elastic tubing resistance training on physical self-perception in adolescents. Psychology of Sport and Exercise. 2010; 497-504.