Strength training for children has long been a topic of interest in the world if fitness. Parents often ask fitness professionals when their child can start lifting weights (strength training or resistance training). I wanted to clarify a few issues surrounding the topic that will hopefully assist you in making an informed decision.
The American Academy of Pediatrics, The American College of Sports Medicine and The National Strength and Conditioning Association all agree that, under the proper circumstances, children can safely participate in a structured strength training program.
It should be clarified that strength training activities like bodyweight exercises, barbells, medicine balls, resistance bands and dumbbells are all considered appropriate for children. These activities significantly differ from the sport of powerlifting or weightlifting where the goal in competition is to lift a maximal amount of weight.
Here are a few questions about strength training and children:
What are the risks associated with children strength training?
A: There is an inherent risk associated with all physical activity including strength training. Although strength training injuries are relatively low compared to many sporting activities, injuries such as muscle sprains, strains and rarely observed bone fractures do occur. These injuries are observed in adults as well as children. Proper loading parameters such as weight, frequency and overall load need to be professionally monitored to reduce the risk of injury.
What are the associated benefits of strength training for children?
A: Strength training improves muscle strength and endurance in children as well as adults. Research has demonstrated that participation in strength training improves heart health, body composition, and bone density. Strength training can help overweight youth because it increases lean body mass and metabolic rate without the extra stress on the body. A sport specific resistance training program will include injury prevention exercises that should help insulate the athlete from injury. Research has demonstrated that a comprehensive training program will reduce knee injuries in girls.
Should I have a doctor evaluate my child prior to starting a strength training program?
A: Absolutely! Children should be screened before starting a program. The doctor will be looking for proper function of the nervous, cardiovascular, muscular and skeletal system to name a few. The evaluation will also include detection of any primary risk factors, medications and any possible reason the child would not be able to participate in the program.
When can my child start a strength training program?
• When the child is mature enough to receive instruction
• When the child has demonstrated the desire to participate
• When the child can listen and receive instruction
Who is qualified to train my child?
A: You should look for a trainer who has a degree in Exercise Science, holds a credible certification that evaluates youth fitness as a competency and has experience working with children.
I hope this helps you make a decision if you are considering having your child begin a strength training program.