Youth Resistance Training: To Lift or Not to Lift
Written by: Art Waters, MA, CSCS
The efficacy and safety of youth resistance training is quite the hot topic. It is unquestioned that children should get consistent exercise, however there continues to be a belief that youth should not lift weights (strength/resistance train). Much of this concern is based on the thought that lifting weights will stunt one’s growth or cause growth plate injuries. In other words, children should not lift weights because it is dangerous and harmful. Intuitively this might make sense, because kids are unique in that they are going through multiple physical and emotional developmental changes. Adding extra stress on these developing kids could be harmful right? Well let’s take a look at what the research suggests.
Is it safe for kids to lift weights?
Based on information from the National Strength and Conditioning Association (NSCA), who is one of the industry leaders in strength and conditioning, it appears that it is safe for children to lift weights or perform resistance training. The NSCA released a position statement in 2016 titled, National Strength and Conditioning Position Statement on Long-Term Athletic Development. The NSCA suggests, “previous misconceptions regarding the impact of physical training on growth and development trajectories are not supported with literature, especially as data are often correlational and cross-sectional in nature. Although fears previously existed surrounding the effect of physical training on eventual growth of youth, evidence now indicated that well-supervised physical training does not impair the development of secondary sex characteristics, does not delay age at menarche and does not restrict growth height.” Furthermore, the American Academy of Pediatrics released a clinical report in 2020 that states, “scientific research supports a wide acceptance that children and adolescents can gain strength with resistance training with low injury rates if the activities are performed with an emphasis on proper technique and are well supervised.”
How old should kids be in order to lift weights?
The research suggests that there isn’t one specific age that kids are cleared to participate in lifting weights. Much of the decision whether a child should strength train or not depends on emotional maturity and the ability to follow specific instructions. The NSCA indicates that children 6-7 years old should typically possess these traits. An even younger group (5-6 years old) should partake in exploratory and deliberate play that develop fundamental motor skills and increase basic strength levels. Some activities include gymnastics, running, jumping, crawling, climbing, balancing, and basic calisthenics. One rule of thumb the NSCA uses to decide if a child may be ready to participate in strength training is, “if children are ready to engage in organized sports, they are ready to participate in developmentally appropriate strength and conditioning.” Being a youth coach myself, it is clear that there is a wide array of readiness. Some kids will follow instruction quite specifically and others have a harder time. As long as the participant can listen and follow instructions, they should be ready to initiate training.
Why should kids lift weights?
This question warrants a blog entry of its own. However, I would like to provide you with some primary examples of what the research states. Based on information from The American Academy of Pediatrics, “in addition to increasing muscular strength, muscular power, and local muscular endurance, resistance training has been shown to produce many health benefits, including improvements in cardiovascular fitness, body composition, bone mineral density, blood lipid profiles, insulin sensitivity in youth who are overweight, increased resistance to injury, and improved mental health.” A paper in the British Journal of Sports Medicine titled, Position Statement on Youth Resistance Training: The 2014 International Consensus states that, “regular participation in a variety of physical activities that include resistance training during childhood and adolescence can support and encourage participation in physical activity as an ongoing lifestyle choice later in life.” Getting started early in life helps create better long-term habits for youth.
What type of lifting program is best for kids?
The best program for children has many similarities to that of an adult program. It should be safe, led by a certified instructor/coach, emphasize proper technique and utilize gradual progressive overload. However, one major difference between adult programs and children’s programs is the way the body responds to the training stimulus. Adaptations in strength in children will primarily come from neurological adaptations rather than muscular hypertrophy. If children’s nervous systems can learn proper motor patterning and lifting techniques they set themselves up for great success for muscular growth once hormone signaling will allow. Thus, emphasizing the need for excellent lifting technique, clean movement patterns, and quality coaching. Based on information from the American Academy of Pediatrics youth resistance training programs should:
Include a dynamic warm-up and less intense cool down stretching.
Provide immediate feedback on exercise technique (coaching).
Start with no load until form has been mastered.
Incrementally add load as long as form is maintained.
Allow higher loads and intensities for those individuals with a higher training age and preparing for sports.
Determine 1RM (one rep max) to help design the initial program and to track progress.
*I recommend estimating this in most cases, unless performing an all out jump, sprint or time trial.
Target all major muscle groups including the upper body, lower body, and core. Multi-joint movements should be emphasized.
Monitor overall load (stress on the body) including training done in the gym, outside of the gym and any sports participation.
Monitor for signs of illness or injury before allowing strength training.
Special Considerations:
All children participating in strength training should be deemed healthy by their health care practitioner before starting a program. The American Academy of Pediatrics specifically writes, “obtain consultation with a medical professional before beginning a resistance training program in youth with uncontrolled hypertension, uncontrolled seizure disorders, specific cardiovascular conditions, or a history of treatment with an anthracycline chemotherapeutic agent.” It is also recommended to speak with a pediatric cardiologist for complex congenital cardiac diseases. In addition to resistance training, children should have a blend of cardiovascular and other skill related fitness activities.
Final Thoughts:
It is clear that strength training provides numerous benefits for children. They get strong, powerful, confident, lose body fat, have better lipid biomarkers, improved mental health, among so many other benefits. The research consistently shows that programs should be led by a certified educator/coach/trainer, emphasize safety and technique, and be enjoyable for the participants. Training should ultimately be kid friendly and encourage healthy lifelong habits!
Sources:
uksca news summer 2012_Layout 1 (phwb-project.com)