Strength Training for Young Athletes

What is Strength Training?

Strength training, or resistance training, is a form of physical conditioning used to increase the ability to resist force. By increasing muscle strength, strength training can improve sports performance in young athletes. Different types of exercises are used in strength training in young athletes, including weight machines, free weights, and exercises which use a body’s own resistance. By using different combinations of exercise repetitions, ranging from one set of ten repetitions, to five sets of fifteen repetitions, young athletes can achieve increases in strength from 30-40% over an eight to twelve week training program.

How Does Strength Training Work in Young Athletes?

Prepubescent children cannot increase the amount and size of their muscles as adults can, based on the fact that children do not have enough hormones. It is thought that strength increase in children who participate in strength training involves changes in the muscle that already exists. A muscle works by nerve firing, and strength training in children and adolescents changes the way the nerves fire, such that more muscle fibers are activated by each nerve. This increases muscle strength in children without changing the composition of the actual muscle.

Why Should Strength Training in Young Athletes be Encouraged?

An increasing number of children and adolescents are participating in sports, with competition beginning as early as age five. Strength training is a noncompetitive means of conditioning to prepare young athletes for the rigors of organized sports. Encouraging activity in children and adolescents serves many functions, including:

• Promotes a healthy lifestyle starting at an early age and continuing into adulthood.
• Increases cardiorespiratory status, namely builds a healthy heart
• Increases bone mineral density, and develops strong bones
• Reduces the risk of disease in adulthood
• Psychological benefits, including increased self-esteem, self-confidence, and discipline
• Fun way to improve strength and coordination in a non-competitive setting

Who Should Participate in Strength Training?

In order to begin a strength training program, a child should have the maturity and the understanding to participate with in a group and follow directions. Children as young as eight years old can participate safely in a strength training program, and have been shown to display improvements in strength and coordination.

Is Strength Training in Young Athletes Safe?

Yes. Strength training does not damage growth plates or stunt growth in children, as was previously thought. If nutritional guidelines, including adequate calcium intake, are met, and if training guidelines are followed, strength training in young athletes can actually enhance growth. The greatest amount of bone formation occurs during childhood, and strength training can serve to create stronger bones if done correctly and in the proper setting.

What are the Benefits Associated with Strength Training in Young Athletes?

• Increased Sports Performance In addition to increasing overall strength, strength training has been shown to increase speed in young athletes. Strength training also gives children and adolescents more self-confidence, translating into success in sports.

• Improved Body Composition Strength training can lead to a loss of body fat, which has been helpful in decreasing childhood obesity.

• Prevention of Injury Strength training prepares young athletes for the rigors of organized sports. It gives children a basic level of fitness by using a wide range of exercises to promote flexibility and coordination, decreasing the number of injuries. Children and adolescents can begin organized sports with pre-conditioning and practice, leading to fewer debilitating field injuries.

• Psychosocial Benefit Increased self-confidence, self-image, social skills, and mental discipline.

What Are the Risks Associated with Strength Training in Young Athletes?

• Improper Supervision It is important for strength training programs to be run by qualified individuals who are trained specifically for children and adolescents. Programs should have no more than ten participants per instructor, fewer in beginner classes.

• Improper Technique Serious injury can result if individuals use poor technique, including lifting weights that are too heavy for them, or using equipment suited for adults, not children.

• Soft-Tissue Injury There is a considerable risk of soft-tissue injury from overuse caused by excessive strength training. Training should begin at an appropriate level, with adequate rest between exercises to minimize injury and maximize fun. Proper form will decrease the risk of a soft-tissue injury.

Guidelines for Designing an Effective Strength Training Program for Young Athletes:

• Must have appropriate supervision at all times, with at most 10 participants per adult.
• Children should wear loose clothing and sneakers to train.
• Safety in the training room is key.
• Set reasonable goals for each child, based on his or her desires and ability.
• Stretch or perform light exercise for 10 minutes before training begins.
• Use different modes of training, including free weights, size-appropriate weight machines, body weight exercises, medicine balls.
• Start with 6 to 8 exercises, 10 to 15 repetitions per set at a low weight level. Choose weight with which a child can succeed. Adults can spot children to help them finish a set.
• Stress proper technique, rather than increased weight.
• Rest between sets, and complete 1 to 3 sets, based on child’s needs.
• Encourage use of workout cards and review progress at each session.
• 2 to 3 sessions spread throughout a week.

Where Can I Learn More About Starting A Strength Training Program?

Here at The Sports Medicine Institute for Young Athletes, we have preventive strength training programs available for our young athletes. Please ask your physician for more information.

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posted 8/3/2004