By Dr. Avery D. Faigenbaum
University of Massachusetts-Boston
Fitness training has traditionally emphasized
aerobic exercise such as running and cycling. More recently, the importance
of strength training for adult and geriatric populations has received
increased attention, and a growing number of children and adolescents are
experiencing the benefits of strength training. Contrary to the traditional
belief that strength training is dangerous for children or that it could
lead to bone plate disturbances, strength training can be a safe and
effective activity for this age group provided that the program is properly
designed and competently supervised. Strength training refers to a
systematic program of exercises designed to increase an individualís ability
to exert or resist force.
Children and adolescents can participate in
strength training programs provided that they have the emotional maturity to
accept and follow directions. Many seven and eight year old boys and girls
have benefited from strength training, and there is no reason why younger
children could not participate in strength related activities such as
push-ups and sit-ups if they can safely perform the exercises and follow
instructions. Generally speaking, if children are ready for participation in
organized sports or activities -- such as Little League baseball, soccer, or
gymnastics-- then they are ready for some type of strength training.
The goal of youth strength training should be to
improve the musculoskeletal strength of children and adolescents while
exposing them to a variety of safe, effective and fun training methods.
Adult strength training guidelines and training philosophies should not be
imposed on youngsters who are anatomically, physiologically and
psychologically less mature. Strength training should be one part of a
well-rounded fitness program that also includes endurance, flexibility and
agility exercises.
Properly designed and competently supervised youth
strength training programs may not only increase the muscular strength of
children and adolescents, but may also enhance motor fitness skills (e.g.,
sprinting and jumping) and sports performance. Preliminary evidence suggests
that youth strength training may also decrease the incidence of some sport
injuries by increasing the strength of tendons, ligaments and bone. During
adolescence training induced strength gains may be associated with increases
in muscle size, but this is unlikely to happen in prepubescent children who
lack adequate levels of muscle building hormones. Although the issue of
childhood obesity is complex, youth strength training programs may also play
an important role in effective weight loss strategies.
There is the potential for serious injury if safety
standards for youth strength training such as competent supervision,
qualified instruction, safe equipment and age-specific training guidelines
are not followed. All youth strength training programs must be closely
supervised by knowledgeable instructors who understand the uniqueness of
children and have a sound comprehension of strength training principles and
safety guidelines (e.g., proper spotting procedures). The exercise
environment should be safe and free of hazards and all participants should
receive instruction regarding proper exercise technique (e.g., controlled
movements) and training procedures (e.g., warm-up and cool-down periods). A
medical examination is desirable, though not mandatory, for apparently
healthy children who want to participate in a strength training program.
However, a medical examination is recommended for children with known or
suspected health problems.
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 which define the optimal combination 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
appropriate adjustments 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 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, strength training can be enjoyable, beneficial and
healthy experience for children and adolescents.
