According to the National Strength and Conditioning Association, weight lifting is often falsely believed to have harmful effects on children's growth. The association actually believes that weight lifting can be quite safe for children and is associated with numerous benefits. A safe and well-supervised resistance training program is not likely to cause harmful effects.
Misconceptions
Exercise Prescription on the Net believes there are two common, and false, criticisms about youth resistance training. First, a number of parents believe weight lifting isn't effective because children don't have high enough hormone levels to lead to strength gains. Second, an even greater number of people assume that weights place stress on the epiphyseal, or growth plates.
Misconceptions Refuted
Both the National Strength and Conditioning Association and Exercise Prescription on the Net refute these misconceptions. Though kids lack sufficient hormones for increases in muscle size, they can still see improvement in muscle coordination, motor unit activation and muscle fiber recruitment. Further, the National Strength and Conditioning Association says studies have demonstrated resistance training actually increases bone density and mass in children, rather than hinders it.
Trainability of Children
The National Strength and Conditioning Association reports that children as young as 6 have benefited from resistance training, using weight machines, medicine balls, free weights and barbells. Typical strength increases range from 30 to 40 percent up to 74 percent. The National Strength and Conditioning Association believes that the magnitude of these strength increases is a result of physical activity of children, quality of the program and the quality of the instruction.
Benefits of Youth Resistance Training
Exercise Prescription on the Net asserts that youth resistance training can provide three benefits. First, strength and power can be increased. While these adaptations are more related to neural factors than increases in muscle mass, kids still see improvement. Second, the neural benefits associated with resistance training can improve skills in other sports. Finally, Exercise Prescription on the Net believes that while many other sports exclude kids based on talent, weight training is inclusive and allows kids to set their own goals.
Safety Recommendations
Both the National Strength and Conditioning Association and Exercise Prescription on the Net suggest using safety precautions when designing resistance training programs for kids. The amount kids benefit is a direct result of the quality of instruction and the appropriateness of the program. Adults should take the time to demonstrate and teach proper technique and why certain movements are performed a certain way. Programs should include light weights with high repetitions, and kids should demonstrate perfect technique before progressing to heavier weights.
References
- "Essentials of Strength Training and Conditioning"; Thomas R. Baechle and Roger W. Earle (eds.); 2008
- Exercise Prescription on the Net: Misconceptions About Training Youth
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