Until recently, strength training was thought of as something just for adults, and typically not even for elderly adults. If young people did do any strength training, it was usually as part of a sports team. The truth is that experts and fitness organizations recommend strength training for people of all ages, including children as young as seven years old, provided they are old enough to follow instructions.
Considerations
Children and teenagers are less resilient to exercising in hot or cold temperatures than adults. A time restriction of no more than 30 minutes of exercise, including strength training, is ideal on hot or humid days, as recommended by the "NASM Essentials of Personal Fitness Training: Course Manual." Drinking enough water and sports drinks during exercise is just as important for young people as it is for adults.
Repetitions and Sets
A strength training workout for young people may include the same types of exercises as adults, but the guidelines for reps and sets is different. When training for general health, youths perform full-body workouts of eight to 10 exercises without a repetition range of eight to 12 reps. One to two sets is enough. When training for sports, youths can alternate between training for muscular endurance and strength. One to two sets of eight to 10 exercises is fine, but a rep range of six to eight reps works for increasing strength while 20 reps increases endurance.
Days Per Week
A youth strength training workout for general fitness should last around 30 minutes, not including a five-minute warm up and five-minute cool down. Two to three days a week for full-body workouts is enough for children. Two to three workouts a week also works for sports training, though workouts can last longer. Increase the number of repetitions first and then slowly increase the weights.
Getting Started
Children respond to fun, so letting them choose the type of weights they want to use for strength training is likely going to get better results. Medicine balls may appeal to one child whereas dumbbells may be more interesting to another. Weight machines are fine for youth strength training, but some machines may not be able to accommodate smaller children. Machines are made for the average adult and are only adjustable up to a point, if at all. It dangerous to use machines other than as instructed, so if the joints and limbs of the child do not line up where they are supposed according to the machine's directions, try something else. Resistance bands, kettlebells, barbells and bodyweight exercises are all valid options.
Benefits
Young people benefits from doing strength training in the same way that adults do. Strength training has a positive impact on muscle strength, bone density, body fat percentage and motor fitness performance. The possibility of injuries and disease development is reduced due to strength training. Children may not find these factors motivating, though, so pointing out the benefits to sports performance, appearance or opportunities to socialize might work better for some youths.
References
- "NASM Essentials of Personal Fitness Training: Course Manual"; Michael Clark, Scott Lucett, Rodney Corn; 2008
- American Council on Exercise: Strength Training for Kids: A Guide for Parents and Teachers
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