Resistance Training for Youth
Resistance training for children and adolescents has always been quite controversial. In this blog I will talk about some of the common misconceptions about strength training in people who have not fully developed, the current protocol recommendations according to the National Strength and Conditioning Association, and the benefits of this training method for this type of population.
Is it safe?
One of the biggest concerns for youth-related resistance training is damaging the growth cartilage and bone development in children and adolescents. There is not a single research study for resistance training that has reported a growth cartilage-related injury in a developing population, which means there is no evidence supporting the claim that resistance training will stunt the growth in children (Faigenbaum, et al., 2009, p. 62). The rate of injuries is actually much lower in weight training and weight lifting compared to other sports (Hamill, 1994).📷
The risk for injury is higher in children than adults when using home exercise equipment. This is due to unsafe behavior and lack of qualified supervision, so the risk of injury can be greatly reduced by simply having proper supervision for children. The most common injury among children and adolescents is low back pain, which is likely due to training at near maximal training loads (Faigenbaum, et al., 2009, p. 63).
Benefits of Youth Resistance Training
Youth today are facing a health crisis that is caused by a sedentary lifestyle. Beginning a youth resistance training protocol can help promote healthy habits for the future and improve overall health and development in children. Traditionally speaking, obese individuals have been recommended to engage in aerobic activity to aid in weight loss, but weight bearing activities like jogging probably wouldn’t be the safest for somebody with a lot of excess weight. Shaibi, et al., 2006 reported that the participants in a 16 week resistance training protocol lost significant amounts of body fat and significantly increased their insulin sensitivity. Decreasing body fat and increasing insulin sensitivity will have a positive effect on the prevention of type two diabetes.
Although it is commonly believed that resistance training will cause harm to an immature skeletal system, the compressive and tensile forces associated with weight bearing exercises are essential for bone formation and development. According to Wolff’s law, bones will adapt to the stresses placed on them. If there is inadequate amounts of mechanical stress placed on bones, the rate of bone development will decrease. Combining age-specific guidelines of resistance training with adherence to nutritional guidelines, resistance training can maximize bone mineral density in children (Faigenbaum, et al., 2009, p. 66).
From a psychological standpoint, there are also benefits to youth participating in a well designed resistance training program. Many researchers and clinicians have reported that children who participated in a resistance training program improved their mood. If age-appropriate guidelines are followed, the psychological benefits of resistance training are similar to participation in team sport activities. A number of clinicians also noticed that resistance training has helped improve attitude towards physical education and the idea of a lifelong exercise routine. However, if the guidelines are not followed and the resistance training program is too aggressive or unethical, it can lead to general adaptation syndrome and/or increase the likelihood of abuse of performance enhancing drugs in the future (Faigenbaum, et al., 2009, p. 67). This information places the importance of having a qualified coach or fitness professional supervising youth who participate in resistance training or any other type of sporting activity.
Sport-related injuries have been documented as the number one reason why young athletes drop out of sports. A lack of participation in sports can increase the chance that an individual will live a more sedentary lifestyle. A preseason strength and conditioning program can reduce the likelihood of a sports related injury by 15 to 50 percent (Faigenbaum, et al., 2009, p. 68). There is some evidence indicating that resistance training can increase sport performance, but it is difficult to measure due to the numerous other variables involved. Although it is difficult to measure, it is highly likely that resistance training does enhance performance.
Current NSCA Recommendations
The National Strength and Conditioning Association (NSCA) can be considered the gold standard for the current research in the world of strength and conditioning. All of the following recommendations I will discuss below will be the current guidelines that the NSCA recommends for Healthcare and fitness professionals to follow.
One of the first concerns that many parents have with starting their children on a resistance training program is what age they should start. Currently, there is no specific age recommended for children to start, since childhood development happens on an individual basis. A child is ready for resistance training when they are capable of listening to a qualified coach and can adhere to the program being prescribed to them.
A different variable to consider is the load to be used, because youth can be susceptible to damage to the skeletal system. Generally, a youth resistance program should not involve a maximal or near maximal load. This means repetition ranges will usually be moderate to high, depending on the goals that were set. NSCA recommends not exceeding 85% (depending on training experience) of a youth’s 1 rep max, but this may be difficult to determine, so the rate of perceived exertion (RPE) scale may be the best way to regulate the intensity of an exercise.
Exercise selection should also be carefully considered when designing a program for a younger population, or any population. It has been shown that a combination of resistance training and plyometrics yield the best results, as opposed to isolating those types of training. The majority of exercises performed should be multi-joint movements.
The next thing to consider would be the volume and frequency of the exercise regimen. Volume refers to the number of sets and repetitions performed, and frequency is the number of times per week training will occur. Both volume and frequency are dependant upon the intensity of the exercise, as well as the goals of the athlete.
Other variables to consider include velocity, rest intervals, and training experience. The level of training experience affects other variables when designing a program. As an athlete progresses through a given program, it is important to continue to challenge the athlete and make proper progressions to follow the concept of progressive overload. Velocity refers to how fast a repetition is performed. The higher the velocity, the greater the force production an athlete will experience (assuming the load is the same). Rest intervals are dependent on the goals of an athlete. If strength and power are the goal, typically the rest periods would be longer. I have posted tables below for quantitative guidelines to follow.
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Conclusion
The idea that resistance training is damaging to youth is nothing more than an old wives tale, as long as a qualified coach is there to make the appropriate recommendations. In reality, the benefits of beginning a resistance training program at a young age greatly outweigh the risks. Not only is resistance training safe (when done properly) for children and adolescents, regular activity and weight bearing exercise are crucial for proper musculoskeletal and neuromuscular development. This information can help combat the rise of sedentary lifestyles found in children and adolescents, as well as improve the health and quality of life for future generations to come.
Citations
Faigenbaum, A. D., Kraemer, W. J., Blimkie, C. J., Jeffreys, I., Micheli, L. J., Nitka, M., & Rowland, T. W. (2009). Youth Resistance Training: Updated Position Statement Paper From the National Strength and Conditioning Association. Journal of Strength and Conditioning Research,23. doi:10.1519/jsc.0b013e31819df407
Hamill, B. P. (1994). Relative Safety of Weightlifting and Weight Training. Journal of Strength and Conditioning Research,8(1), 53-57. doi:10.1519/00124278-199402000-00008
Shaibi, G. Q., Cruz, M. L., Ball, G. D., Weigensberg, M. J., Salem, G. J., Crespo, N. C., & Goran, M. I. (2006). Effects of Resistance Training on Insulin Sensitivity in Overweight Latino Adolescent Males. Medicine & Science in Sports & Exercise,38(7), 1208-1215. doi:10.1249/01.mss.0000227304.88406.0f