Let’s discuss a crucial aspect of youth development: strength training. When it comes to strength training for kids concerns about its safety often arise, but when implemented correctly, strength training is not only safe but offers significant benefits for children of all ages. This isn’t about creating miniature bodybuilders; it’s about establishing a foundation for a healthy and active lifestyle.

Why Strength Training for Kids? The Evidence

Strength training provides a wide array of benefits for young people, supported by research:

  • Increased Bone Density: Strength training applies stress to bones, stimulating them to become denser and stronger, thus reducing the risk of osteoporosis and fractures later in life. Studies have demonstrated the positive impact of resistance training on bone mineral density in children and adolescents (Faigenbaum et al., 2009).
  • Improved Muscle Strength and Endurance: This translates to enhanced performance in sports, better posture, and increased capacity for everyday activities. Research consistently shows that youth can experience significant gains in strength through resistance training (Faigenbaum et al., 2007).
  • Enhanced Motor Skills: Youth strength training contributes to improved coordination, balance, and body control, which are essential for physical literacy.
  • Boosted Self-Esteem and Confidence: Observing improvements in strength and capability fosters confidence and self-esteem.
  • Injury Prevention: Stronger muscles and connective tissues provide better support and stability, reducing the risk of sports-related injuries. Studies have suggested that strength training in children can be effective in preventing sports injuries in youth athletes (Emery & Meeuwisse, 2003).
  • Improved Overall Health: Strength training can aid in maintaining a healthy weight, improving sleep, and even positively influencing mood.

Getting Started: A Gradual and Varied Approach

The key to safe and effective youth strength training is a gradual progression, focusing on proper form and technique. We’re not starting with heavy weights; we’re building a foundation using various forms of resistance.

Bodyweight Training

This is an excellent starting point, requiring no equipment and teaching body control. Examples include:

    • Squats: Teaching proper form using a low box or chair for depth guidance.
    • Push-ups: Progressing from incline push-ups (against a wall or elevated surface) to knee push-ups and eventually full push-ups.
    • Planks: Starting with short holds (15-30 seconds) and gradually increasing duration for core strengthening and stability.
    • Lunges: Beginning with stationary lunges and progressing to walking lunges for lower body strength and balance.
    • Jumping Jacks: A classic for cardiovascular fitness and coordination.

 

Resistance Training with External Loads

Once bodyweight exercises are mastered, we can introduce external resistance in various forms:

      • Resistance Bands: These are versatile, inexpensive, and offer varying resistance levels for exercises like squats, rows, and bicep curls.
      • Free Weights (Dumbbells, Kettlebells, Barbells): Starting with very light weights and prioritizing proper form. It’s crucial to emphasize more repetitions with lighter weights over fewer repetitions with heavy weights, especially in youth.
      • Medicine Balls: These can be used for a variety of dynamic exercises, such as throws, twists, and squats, enhancing power and coordination.
      • Weight Machines: While less versatile than free weights, machines can provide a more controlled movement pattern, which can be beneficial for beginners.
      • Suspension Training (TRX): Using straps and bodyweight for resistance, this method improves core stability and functional strength.
      • Plyometrics (Jump Training): Exercises like box jumps, jump squats, and bounding can develop explosive power, but should be introduced gradually and with proper coaching to minimize risk of injury.

Making Kids Strength Training Fun and Engaging

Keeping young people motivated is crucial:

    • Gamification: Incorporate games and challenges, like trying to beat previous records or holding planks for longer durations.
    • Music: Using upbeat music can enhance the workout experience.
    • Joint Workouts: Exercising with your child provides bonding time and serves as a positive role model.
    • Routine Variation: Introducing new exercises and activities keeps things interesting.
    • Focus on Progress: Celebrating small victories and focusing on progress maintains motivation and builds confidence.

Sample Workout Routine (2-3 times per week, non-consecutive days):

(Adapt based on age and fitness level)

  • Warm-up (5-10 minutes): Light cardio (jumping jacks, jogging, arm circles).
  • Squats: 2 sets of 10-12 repetitions.
  • Push-ups (or variations): 2 sets of AMRAP.
  • Plank: 2 sets of 30-60 second holds.
  • Lunges (each leg): 2 sets of 10 repetitions.
  • Resistance band rows or light dumbbell rows: 2 sets of 12-15 repetitions.
  • Cool-down (5-10 minutes): Static stretching (20-30 second holds).

Key Considerations in Strength Training for Kids:

  • Proper Form is Paramount: This prevents injuries and maximizes workout effectiveness. Consulting a qualified fitness professional is recommended.  At NK Fitness we are experienced in working with young athletes of all abilities.
  • Listen to Their Bodies: Encourage kids to stop if they feel pain. Muscle soreness is normal, but sharp pain is a warning sign.
  • Nutrition and Rest: Healthy diet and sufficient sleep are crucial for muscle growth and recovery.
  • Age-Appropriateness: Adapt exercises and intensity based on age and development. Pre-pubescent children will primarily experience neural adaptations (improved coordination) rather than significant muscle hypertrophy.
  • Supervision: Especially initially, supervise workouts to ensure proper form and safety.

Youth Strength Training Addressing Concerns:

  • Stunted Growth: This is a myth. Research indicates that strength training does not stunt growth in children and can promote healthy bone development.
  • Safety for Young Children: When performed correctly and with supervision, youth strength training is safe for all ages. The focus should be on proper form, light resistance, and gradual progression.

Strength training for kids is a valuable tool for developing strong bodies, building confidence, and establishing healthy habits. By following these guidelines and creating a positive experience, you can help your child reap the many benefits of resistance training in its many forms.

References:

Nathan Kelly