SHOULD CHILDREN BE LIFTING WEIGHTS?

There has been much controversy in regards to youths participating in resistance training programs.  The questions most commonly asked include; Won’t strength training too young stunt a child’s growth?  Can strength gains be made while a child is still developing?  Are the benefits really worth the risks? I would like to clear the air on this topic by focusing on the facts.

The leading theory against the idea centers on the premise that resistance training is not good for young bones.  Injuries to the growth centers known as the epiphysis can lead to the stunting of growth in that particular bone.  

The fact of the matter is that there are inherent risks associated with a youth resistance-training program.  The risk, however, is no greater than when a youth participates in any sport or recreational activity. In school aged children, the incidence of injury from resistance training is remarkably low when compared to the sports of football, basketball, soccer, wrestling and gymnastics.  Studies have shown that a child- specific, well-organized and properly supervised resistance-training program has no detrimental effect on the growth centers of maturing bones.  In fact, a properly designed and supervised resistance training program can help to prevent injuries in youth sports and recreational activities.   

We all know that children experience many physiological changes as they develop from prepubescents to adolescents.  Growth spurts and muscle development continues into the early teenage years when girls reach maturity and boys are just getting started.  During this time, a well-planned and child-specific resistance program can yield strength gains over and above those due to maturation.  To truly see results, the program must challenge the child beyond the exertion levels experienced during daily activity.

Resistance training can also help to enhance motor skill development and sport related performance.  Just as with adults, children’s bodies adapt very specifically to the type of resistance program the child engages in.  A resistance program designed for general strength gains will yield exactly that.  A sport-specific resistance-training program will enhance the skills necessary for a particular sport or movement pattern.  Studies have shown a certain amount of transfer in strength to nonspecific movements while resistance training but the majority of strength gained is exercise specific.

I would like to recommend the following guidelines for youth resistance training which are based on those of the National Strength & Conditioning Association, the most recognized strength training organization in the country:

• The program must be designed to meet the specific needs of each individual child. 
• A certified professional should design the program and each training session should be closely monitored.  The proper execution of each exercise is of utmost importance.
• Parents wanting to supervise the resistance training should consult a certified professional to the appropriateness of the program.
• The resistance should be increased gradually as strength improves.  Increases no more than 5 to 10% at a time are recommended.
• The child should enjoy resistance training and perceive it as fun.  A child should not be forced to participate in any activity or sport.
• Instructors and parents should be good role models by demonstrating proper lifting techniques and by being supportive and encouraging.

By following the guidelines above, a child can safely and successfully engage in a resistance-training program. 

Greg Tymon, MEd, CSCS, is the owner of Advanced Personal Training, a one-on-one strength and conditioning training service and can be reached by calling 800-496-7308.