Strength Training

Youth strength training has been a somewhat controversial issue. Previously, it was
widely thought that the immature bodies of pre-adolescents and adolescents would
put them more at risk for growth plate injuries. In addition, because of the results
of certain scientific studies and the fact that the necessary hormones, known as
androgens, that allow for muscle hypertrophy (growth) are not yet circulating in
high enough levels before puberty, it was believed that strength training prior to
puberty would not really produce strength gains (1-3). However, recent research
on the safety and effectiveness of youth strength training is calming this
controversy.

Possibly driven by the increasing competitive nature of youth sports where many
are looking for an edge to get ahead, or maybe driven by the desire to imitate what
players at the college and professional level are doing, more adolescents are
involved in strength training and more recent research has been conducted on
adolescent strength training. It now appears that when done under proper
supervision, youth strength training can be safe and can improve the strength of a
child as young as six (2) in the muscle groups being trained (1-6). As it turns out,
earlier studies that showed no increase in strength from training most likely involved
training at an intensity too low for any significant strength gains to be seen (2).
Now, experts are even beginning to identify benefits associated with strength
training in youth.

Benefits of Strength Training

Before we discuss the benefits youth can obtain from strength training, it is
important to point out that strength training is not the same as power lifting or
body building. Strength training can be in the form of using weights, resistance
bands, or the weight of the body to provide the resistance as in sit-ups and push-
ups.

When done under proper supervision, and proper supervision must be stressed,
strength training can potentially lead to the following benefits:

		improved strength
		protection against injury (1, 2, 4)
		improved coordination (3-4)
		enhanced motor skills (2, 4)
		improved speed (1, 4) and power (4)
		enhanced self-esteem (2, 4)
		weight loss and better body composition (1, 2)

When analyzing potential benefits, you must be aware that the results from strength training will be specific to the program being used and the muscles being
trained. Once strength training stops, the muscles will gradually lose the strength
that was gained through training.

Proper training and supervision are essential if the risk of injury is to be reduced and
the training is to be done properly. Proper supervision does not just refer to an
adult being in the same room with a child who is training. Proper supervision refers
to a qualified professional who understands the anatomy and physiology of an
adolescent and who knows how to design appropriate strength training programs
for adolescents. In addition, it is important that regardless of the type weight being
used to provide the resistance, children are instructed in the proper technique. If
proper technique and form are not used, this could also eventually lead to injury.

Cautions Regarding Strength Training

Despite the fact that the safety of strength training has been demonstrated, there
still exists the risk of injury. Proper supervision can reduce the risk of injury, but it
cannot prevent it.

		Even though children as young as six can safely participate in strength
		training, you should consider whether or not this is really necessary. Young children enjoy participating in sports because they are fun. They thrive in a more unstructured practice environment. In addition, many children this young are not psychologically ready for participation in competitive sports. The routine of strength training may be viewed as monotonous and unenjoyable, creating a desire to discontinue sports participation.

		Strength training should never be allowed to become a competitive issue
		among teammates. Each person is unique in his or her physical development, growing and developing at different rates. Making a competition out of lifting weights can lead to bad technique, lifting weights that are too heavy, and injury.

		While strength training can improve strength, you will not notice any
		increase in muscle size in pre-pubertal adolescents (2, 3). This is because the hormones needed for muscle hypertrophy are not yet circulating in high enough levels.

		Before puberty, boys and girls generally do not differ much in strength. After
		the onset of puberty where more testosterone is present in males, the trainability between males and females will differ, and males will generally be stronger (1).

		Just because someone calls themselves a coach does not mean they have
		training in how to develop and supervise a proper youth strength training program.

The strength training program for children should not resemble an adult training
program. It must be tailored to the individual age of the child. Regarding age,
Timothy Piper, a USA Weightlifting Senior Coach and assistant professor, and Trey
Teichelman, who owns a personal training studio, recommend the following (4):

		Ages 6-10 – Focus on overall fitness and development of all motor skills and
		sports-related skills. Emphasize fun, and leave out highly structured and high intensity training and organized competition.

		Ages 11-14 – Focus on overall fitness and development of all motor skills and
		sports-related skills. Some resistance training and sport-specific training may be added. When conducting strengthening exercises, make sure you show the athletes how it will help them in their sport. Use exercises that “mimic common movement patterns and skills” (p. 37).

		Ages 15-18 – Now is the time to begin sport-specific training. A period of
		warming-up, stretching, and cooling-down are a must in any type of training, including strength training.

Conclusion

Although not without risks, strength training has been found to be a safe and
effective means for helping youth build strength, among other added benefits. It
can take the form of lifting weights, using resistance bands, or using the body to
provide resistance. Any child who engages in a strength training program should
be under direct supervision at all times by a professional. It is true that strength
gains have been shown in children as young as six, but you should really consider
the psychological needs of your child before allowing him or her to participate in a
strength training program. It may be more productive to allow them to develop
strength through free-play activities such as swinging on the monkey bars or
chasing after their friends.

Further Information on Other Sites

Practical Considerations in Strengthening the Prepubescent Athlete – by Totten, L.
(1986) published by NSCA Journal, Vol 8(2), p. 38-40.

The Effects of Strength Training and Detraining on Children - by Faigenbaum et al.
(1996) published by Journal of Strength and Conditioning Research, Vol 10, p. 109-
114

References

(1) Metcalf, J. A. & Roberts, S. O. (1993). Strength training and the immature
athlete: An overview. Pediatric Nursing, 19, 325-332.

(2) Benjamin, H. J. & Glow, K. M. (2003). Strength training for children and
adolescents: What can physicians recommend? The Physician and Sportsmedicine,
31(9), 19. Retrieved November 22, 2005 from ProQuest database.

(3) Flanagan, S. P., Laubach. L. L., DeMarco, G. M. & Alvarez, C. (2002). Effects of
two different strength training modes on motor performance in children. Research
Quarterly for Exercise and Sport, 73, 340-344. Retrieved November 22, 2005 from
ProQuest database.

(4) Piper, T. & Teichelman, T. (2003). Strength training for pre-adolescent students.
Strategies, 17(2), 35-38.

(5) Benjaimin, H. J., Glow, K. M. & Mees, P. D. (2003). Choosing a strength training
program for kids. The Physician and Sportsmedicine, 31(9), 27. Retrieved
November 22, 2005 from ProQuest database

(6) Faigenbaum, A. D., Westcott, W. L., Micheli, L. J., Outerbridge, A. R., Long, C.
J., LaRosa-Loud, R., et al. (1996). The effects of strength training and detraining on
children. Journal of Strength and Conditioning Research, 10, 109-114. Retrieved
January 8, 2006 from http://www.lylemichelimd.com/articles/refereed/74a.pdf