Resistance training in child/adolescent populations
Is resistance training (RT) safe for my child/adolescent? This is a question I am regularly asked. While the answer to this question is of course dependent on the individual, for the vast majority the answer is a resounding yes!
RT encompasses many forms. It begins with using body weight as the ‘resistance’, progresses to soft resistance (such as sandbags and bands) and finally to hard resistance such as dumbbells and/or barbells.
RT is commonplace in school sports classes, extracurricular sports activities and even in playground activities, think monkey bars!!
The single biggest argument for commencing a RT program is injury prevention. Children/adolescents will benefit from reduction in joint pain, increases in bone density, increases the stiffness of tendons, increases in muscle strength, improvement in cardiovascular health and achieving/maintaining optimal body composition.
Figure 1 below (2) details the resistance training-associated health benefits for children and adolescents.
With this in mind, for safety when youth/adolescents are performing RT:
● Program should be chronologically and biologically appropriate.
● Exercises should progress slowly and difficulty increased only when specific milestones are reached, i.e. body weight movement competency.
● The Australian Strength and Conditioning Association (ASCA) guidelines (click button below for more information) should be followed to assess if an athlete is ready to progress to hard resistance based exercises. (1)
● Sessions should be supervised.
1. Baker D. Youth Body-Weight Testing. Australian Strength and Conditioning Association. [cited 2021 June 3]. Available from https://www.strengthandconditioning.org
2. Legerlotz K. The Effects of Resistance Training on Health of Children and Adolescents With Disabilities. American Journal of Lifestyle Medicine. 2020;14(4):382-96.
3. Milone MT, Bernstein J, Freedman KB, Tjoumakaris F. There is no need to avoid resistance training (weight lifting) until physeal closure. The Physician and sportsmedicine. 2013;41(4):101-5.
