Strength Training for Children



Posted: Wednesday, September 03, 2008

by
National Council of Certified Personal Trainers

  • Although, adults and adolescents can achieve significant improvements with strength training, the idea of strength training for children has been questioned. The argument that led to the false belief that children couldn't benefit from training was based on two assumptions. First, it was considered that notable changes in muscular strength and endurance couldn't occur prior to puberty, due to lower levels of androgens. The other belief is that lifting weights can injure the epiphyte or the cartilaginous ends of the long bones because they are not fused together. The concern for musculoskeletal injury and epiphyseal fracture may seem reasonable; a child's skeleton is maturing and damage to the bones and epiphyses, or growth plates, is potentially serious. These fractures have been reported in children but additional contributing factors such as, improper technique, lack of supervision, excessive loading, unsafe ballistic movements, steroid abuse and repetitive abuse have been to blame more often than not.

    However, a growing body of scientific evidence in support of children's strength training has risen in the past 15 years. The studies provide strong documentation that both male and female preadolescents can improve strength significantly, with well-designed resistance training programs. Muscle hypertrophy, or an increase in the cross-sectional area of the muscle, is not usually detected in children as a result of training. Since muscle size is correlated with muscle strength, studies indicating no increase in muscle hypertrophy implied that strength training was ineffective in younger participants. Gains from strength training for preadolescents are generally attributed to neural adaptations and motor learning that include increased frequency of motor-unit firing, improvements to a motor-unit activation and synchronization and the reduction of inhibitory signals on motor units from the central nervous system. That's cool! When I was a kid they told me weights would stunt your growth, give you hemorrhoids and turn a woman into a man.

    It is now recommended that children can exercise with the minimum dosage of training that produces beneficial improvements in strength and health without undue risk. Intensity should be moderate, approximately 10-15 repetitions and that preadolescents avoid maximal lifts. A child can begin a program with one set of little or no weight and concentrate on learning the proper form. Once they execute the movement with proper form, a resistance can be selected that allows approximately 10 repetitions to be performed. The number of reps is then increased until 15 repetitions can be completed. As the child advances, 1-3 sets can be added as tolerated.

    Basic Guidelines for Resistance Exercise Progression in Children

    Age (years)

    Considerations

    7 or younger

    Introduce child to basic exercises with little or no weight; develop the concept of a training session; teach exercise techniques; progress from body weight calisthenics, partner exercises, and lightly resisted exercises; keep volume low.

    8-10

    Gradually increase the number of 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.

    11-13

    Teach all basic exercise techniques; continue progressive loading of each exercise; emphasize exercise techniques; introduce more advanced exercises with little or no resistance.

    14-15

    Progress to more advanced youth programs in resistance exercise; add sport-specific components; emphasize techniques; increase volume.

    16 or older

    Move child to entry-level adult programs after all background knowledge has been mastered and a basic level of training experience has been gained

    Graph taken from Wilmore/Costill Physiology of Sport and Exercise, Copyright 1999 by Human Kinetics

    The importance of strength training for children and adolescents is finally receiving more attention. Children and adolescents are experiencing the benefits of strength training, contrary to the traditional belief that it is dangerous and could prematurely stop the growth process. In fact, it is not dangerous. Resistance training can offer protection against injury. Actually, most children perform some type of resistance training every day such as climbing, hopping, skipping, or jumping.

    Children that are participating in organized sports or activities, such as soccer, little league baseball, basketball, gymnastics, or just playing at a park are ready for some type of strength training. Did you know that during sports or activities children may encounter forces up to three times their body weight or more?

    The goal of youth strength training is ultimately to improve muscular strength at the same time programs should be effective, safe, and fun. Remember, strength training is only one part of a well-rounded program that should also include agility, flexibility, and endurance. In addition to increasing muscular strength, properly designed youth strength training programs may also enhance motor skills, sport performance, and promote weight loss.

    Strength gains in prepubescent children are mostly due to neurological factors, with little or no change in the muscle size because children lack adequate levels of muscle building hormones (growth hormone and testosterone). The likely determinants of strength gains are improved motor skill coordination, increased motor unit activation, and other neurological adaptations.

    A variety of training programs and equipment such as, weights, tubing, medicine balls, body weight, and mini trampolines are safe and effective for youth. Using different types of equipment allows programs to be fun, exciting, and prevents boredom.

    So far, there is not a lot of research on the exact recommendations for sets and reps for children and adolescents, typically muscular endurance rep ranges are used. Emphasis should be placed on proper technique and safety not the amount of weight that can be lifted. (Review table)

    A properly designed and supervised program will ensure a safe, effective and fun training environment for children and adolescents.

    This Article has been viewed 37 times. (Not updated in real-time.)
    No comments yet.
    We want your comments! If you can read this, you don't have javascript enabled, so you can't use this comment system. Please enable javascript.