Youth Strength Training

[Guest guest]

Some useful resources concerning youth strength training:

www.strongkid.com

Question:

I've read that supervised strength training programs are safe for

children but our pediatrician thinks that's kids don't belong in the

weight room. What do you think?

J., London, England

Answer:

Years ago it was thought that strength training would stunt a child's

growth, or result in injury. These outdated beliefs are not true.

Provided that a strength training program is well-designed and

supervised, the risk of injury while strength training is actually

lower than many other children's sports and activities. In fact, all

major medical and fitness organizations in the United States,

including the American College of Sports Medicine, the National

Strength and Conditioning Association, and the American Academy of

Pediatrics support and encourage children and teenagers to

participate in supervised youth strength training programs. In short,

strength training can be added to the long list of sports and

physical activities that are appropriate for kids.

Question:

My teenage daughter wants to start strength training but I don't know

where to start. Do fitness centers offer strength training programs

for teens?

M., Pittsburgh, PA

Answer:

Most fitness centers that focus on the adult market unfortunately do

not typically offer programs for children and teenagers, although

this trend does seem to be changing. YMCAs and YWCAs are a good place

to look for youth programs because these centers often have youth

strength training equipment and instructors who have experience

working with younger populations. Also, check out local community

centers, and ask your daughter's physical education teacher for some

advice. Your daughter's interest in strength training should be

matched with a competent and caring instructor who will provide

guidance getting your daughter started on a sensible strength

training program that is consistent with her individual goals.

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ACSM - Youth Strength Training

http://www.acsm.org/health%2Bfitness/pdf/currentcomments/YSTRNGTH.pdf

A variety of training programs and many types of equipment -- from

rubber tubing to weight machines designed for children -- have proven

to be safe and effective. Although there are no scientific reports

that define the optimal combinations of sets and repetitions for

children and adolescents, one to three sets of six to fifteen

repetitions performed two to three times per week on nonconsecutive

days have been found to be reasonable. Beginning with one set of

several upper and lower body exercises that focus on the major muscle

groups will allow room for progress to be made. The program can be

made more challenging by gradually increasing the weight or the

number of sets and repetitions. Strength training with maximal

weights is not recommended because of the potential for possible

injuries related to the long bones, growth plates, and back. It must

be underscored that the overriding emphasis should be on proper

technique and safety -- not on how much weight can be lifted.

Proper training guidelines, program variation and competent

supervision will make strength training programs safe, effective

and fun for children. Instructors should understand the physical

and emotional uniqueness of children, and, in turn, children

should appreciate the benefits and risks associated with

strength training. If appropriate guidelines are followed, it is the

opinion of ACSM that strength training can be enjoyable, beneficial

and healthy experience for children and adolescents.

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http://www.nsca-lift.org/Publications/posstatements.shtml#Youth

Youth Resistance Training

(Members—find the complete published position paper online.)

It is the current position of the NSCA that:

1. A properly designed and supervised resistance training

program is safe for children.

2. A properly designed and supervised resistance training

program can increase the strength of children.

3. A properly designed and supervised resistance training

program can help to enhance the motor fitness skills and sports

performance of children.

4. A properly designed and supervised resistance training

program can help to prevent injuries in youth sports and recreational

activities.

5. A properly designed and supervised resistance training

program can help to improve the psychosocial well-being of children.

6. A properly designed and supervised resistance training

program can enhance the overall health of children.

Any others?

Carruthers

Wakefield, UK