When it comes to fitness for children and teens, have you considered the benefits of resistance training? Many parents may have concerns about introducing their young ones to weightlifting, but when done correctly, resistance training can offer a wide range of advantages.
As childhood obesity rates continue to rise and sedentary lifestyles become more common, it's crucial to explore all avenues of physical activity that can benefit our youth. Resistance training, often overlooked in favour of traditional cardio exercises, has been shown to have unique advantages for young individuals in terms of strength, bone health, and overall fitness.
While it's essential to approach resistance training for children and teens with caution and supervision, the potential benefits far outweigh the perceived risks. By introducing your young ones to safe and age-appropriate resistance exercises, you can help them develop a foundation of strength and fitness that will serve them well into adulthood.
What is resistance training in children and teens?
Resistance training, also known as strength training, is a common component of physical fitness and sports programs for children and teens. It can help improve strength, muscular power, and endurance, and may also help reduce the risk of injury and improve sports performance.
Resistance training can include using free weights, weight machines, resistance bands, medicine balls, kettlebells, elastic tubing, or a person's body weight. The amount and type of resistance used, as well as the training frequency, depend on the program's goals. For example, beginners may need two or three training sessions a week to see the most benefit.
Resistance training should be incorporated into physical education classes and youth sports programs to build muscle strength, lower the risk of overuse injuries, and foster a continuous interest in strength training.
Benefits of strength training in children and teens
Resistance training, when properly supervised and structured, offers a multitude of benefits for young people. Here's a breakdown:
1. Physical benefits
- Improved strength and power: Builds muscle mass and enhances athletic performance.
- Increased bone density: Helps prevent osteoporosis later in life.
- Enhanced body composition: This can help maintain a healthy weight and reduce body fat.
- Reduced risk of injury: Stronger muscles and bones can help prevent sports-related injuries.
- Improved cardiovascular health: This can contribute to a healthier heart.
- Better balance and coordination: Enhances overall physical abilities.
2. Mental health and psychological benefits
- Boosted self-esteem: Achieving fitness goals can improve confidence.
- Reduced stress and anxiety: Regular exercise is a natural mood booster.
- Improved body image: This can positively influence how young people perceive their bodies.
- Enhanced focus and concentration: Regular physical activity can improve cognitive function.
Key principles for resistance training in children and teens
- Start light: Begin with bodyweight exercises or light resistance bands.
- High repetitions, low weight: Focus on 8–15 repetitions per set to build endurance.
- Variety of exercises: Include exercises that target all major muscle groups.
- Rest and recovery: Allow adequate time for muscles to recover.
- Combine with other activities: Resistance training should complement other forms of exercise.
- Balance: Combine resistance training with other forms of exercise, such as cardio and flexibility.
- Fun and engaging: Make training enjoyable to promote adherence.
Safety precautions for resistance training in children and teens
- Proper supervision: Children and teens should always train under the guidance of a qualified adult or coach.
- Focus on proper technique: Prioritise correct form over heavy weights to prevent injuries.
- Gradual progression: Increase weight and resistance slowly over time.
- Avoid high-intensity training: Competitive weightlifting and bodybuilding are not suitable for young people.
- Listen to the body: Pain is a signal to stop and rest.
When should kids start resistance training?
Children can start strength training as early as age 7 or 8 if they are mature enough to follow directions and have good balance and body control. A common rule for strength training is that if a child is old enough to participate in organised sports, they are probably old enough to start lifting weights. Younger children can do strength exercises that use their body weight, such as push-ups and planks, as long as they use proper technique.
Children should, however, avoid activities like powerlifting and bodybuilding, which focus on building muscle mass. Children won't gain muscle mass until after puberty, which varies from person to person.
Final thoughts
Resistance training can be beneficial for the physical and mental development of your children and teens. Not only can it help improve their strength and overall health, but it can also instil important habits of discipline and dedication.
Physiotherapists play a vital role in ensuring the safe and effective implementation of resistance training programs for children and adolescents. By providing expert guidance, assessment, and program design, physiotherapists can help young individuals achieve their fitness goals while minimising the risk of injury.
So why wait? Start introducing resistance training to your young ones today and watch them grow stronger, healthier, and more confident!
Book an appointment with one of our highly qualified physiotherapists at Enhance Physio for our elite junior development program, suitable for all skill levels.
