Strength Training For Kids: When can they start?

With the growing interest in youth resistance training, it is important for strength and conditioning professionals to educate younger athletes about the fundamental principles of normal growth and development. A great way to separate athletes in a strength training world is by biological age, not chronological age. The difference is that two girls, both 12 years old, may be the same chronological age, but are vastly different in biological age. What this means is that even though both girls are the same age, their bodies are not at the same developmental stage. The great thing about this difference is that it will not inhibit either girl from starting a resistance program, only that each girl will be starting at different levels and progress at different paces.

The sooner we can get this point across to young weightlifters, the better. There is no ‘ready’ age for weight training, as long as everything is done in moderation, under supervision and with a guided repetition range, not weight range. As ready as a youth may be, as professionals, we must realize that these young athletes are not miniature adults, and no matter how big and strong a child may be, pushing them with weight goals is not what their bodies need. This is where the biggest fears come into play; what do these kids bodies need and will resistance training harm them?

A common misperception is that resistance training will stunt the statural growth of children. Though resistance training does not affect the genotypic maximum, resistance training probably has a favorable influence on growth at any stage of development, again, under proper guidelines. Some benefits of resistance training, along with proper calcium intake, maximizes bone density in children, provided the activities being done incorporates physical compressive and twisting stress on the bones. This is a great fact for girls who continue with resistance training as they age, mainly due to positive effect on bone mineral density and the potential to prevent or delay the onset of osteoporosis or osteopoenia.

The best approach prescribing and developing a resistance program to children is to establish a repetition range. This number of repetitions should be higher (e.g., 12-15) to avoid the potential for using too much weight. With repetitions set at a higher range, only light to moderate weight can be used and preventing both injury and overuse possibilities. An increase in either number of sets can be used to help make strength gains by the athlete, but not every training session needs to see gains and increase in strength. Not only are repetitions used to moderate the weight load, but also to incorporate muscle memory so that form and technique are the number one focus. Through proper form and technique, increase in strength will follow for those lifts.

Multi-joint exercises such as squats, cleans, pulls and presses can be incorporated into the strength program, but the main focus must remain with form and technique. By using these styles of lifts, athletes can improve their athletic strength, to be established back into their respective sports. Not only will resistance training help increase muscular strength, but also has the potential to favorably alter selected anatomic and psychosocial parameters, reduce injuries in sports and recreation as well as improve motor skills and sport performance.

The biggest keys to a successful resistance training program with children is to keep the sessions different, though allow time to completely understand and master form and technique, let the children learn and understand why they are doing the specific exercise, and most of all KEEP IT FUN! The more enjoyable you can make their first structured training experience; the more likely it is that they will continue with resistance training for the rest of their lives.