Fitness training for children and teenagers has typically emphasized aerobic exercise such as jogging and bicycling. More recently, the importance of strength training for boys and girls has received increased attention. Provided that appropriate training guidelines are followed, regular participation in a youth strength training program can increase the strength of muscles and bones, facilitate weight control, enhance feelings of well-being and improve oneís cardiovascular risk profile.

Strength training may also enhance the sports performance of young athletes and increase their resistance to sports-related injuries. The American Academy of Pediatrics, the American College of Sports Medicine and the National Strength and Conditioning Association support participation in appropriately-designed and competently-supervised youth strength training programs.

Generally speaking, if boys and girls are ready for sports participation they are ready for some type of strength training. Many seven- and eight-year-old children have benefited from strength training. Younger children, also, may participate in strength-building activities if they can perform the exercises correctly and follow directions. However, it is important to remember that no matter how big or strong a child is, adult strength training programs and philosophies should not be imposed on children. The goal of youth strength training programs should be to enhance the musculoskeletal strength of children and teenagers while exposing them to a variety of safe, effective and fun training methods.

Different training programs and many types of equipmentófrom lightweight medicine balls to child-size weight machinesóhave proven to be safe and effective. While the optimal combination of sets and repetitions has not yet been determined for children and teenagers, beginning with one set of 10 to 15 repetitions on several upper and lower body exercises is effective. Depending on individual goals and the time available for training, additional sets and exercises can be performed. It must be emphasized that the focus of youth strength training programs should be on learning proper exercise technique and following safe training proceduresónot on how much weight can be lifted.

As with all sports and activities, there is the potential for serious injury if safety standards such as qualified instruction, safe equipment and age-specific training guidelines are not followed. All youth strength training programs should be closely supervised by knowledgeable instructors who have a solid understanding of youth strength training principles and safety guidelines (e.g., proper spotting). The exercise room should be safe and free of hazards, and all participants should receive instruction regarding proper exercise technique and training procedures (e.g., warm-up and cool-down periods).

Youth strength training can be an enjoyable and worthwhile activity for boys and girls if appropriate guidelines are followed. Proper training guidelines, program variation and competent instruction will make strength training programs safe, effective and fun for boys and girls.
 

Back to Previous Page