Strength training has proven to be a safe and effective method of conditioning for adults. The popularity of this type of exercise has trickled down to children and adolescents as a way to improve health, fitness and sports performance. As parents, coaches and health providers, the questions that should be asked are: Is it okay for children and adolescents to be involved in strength training? And if so, what are some guidelines to ensure that it is safe, beneficial and enjoyable?
Many myths regarding the dangers of strength training on growing bones and the cardiovascular system of healthy kids have been dispelled by recent research. As outlined by the American Academy of Pediatrics and American College of Sports Medicine, when done properly, strength training has been shown to be safe and effective. That is not to say strength training is without any risk of injury, not unlike any other exercise activity. By following the guidelines described below, strength training can have many potential benefits for children, including enhancing physical and psychosocial development, improving muscular coordination, lowering injury risk in other sports, and preventing obesity, diabetes and other chronic medical illnesses which are currently on an alarming rise in children.
Strength training does not need to occur in a dimly lit, hot, smelly weight room. It should be done in a safe environment free of hazards. Also, strength training can be done by using a variety of modalities including body weight exercises (eg. push ups), rubber tubing, medicine balls, free weights or weight machines. Strength training should be done in conjunction with aerobic activities, such as jogging and biking, for balanced fitness. Proper diet and adequate hydration should also be emphasized.
Remember, the goal of strength training is not to build muscle mass and turn children into "The ROCK," but instead to improve strength, coordination and fitness in an enjoyable, safe and healthy environment.
Consult your primary care physician for more serious injuries that do not respond to basic first aid. As an added resource, the staff at Nationwide Children’s Hospital Sports Medicine is available to diagnose and treat sports-related injuries for youth or adolescent athletes. Services are now available in five locations. To make an appointment, call (614) 355-6000 or request an appointment online.