The benefits of participation in strength training for children and adolescents are similar to those of adults. Children who weight lift can increase the strength of their muscles and bones, improve sports performance, improve coordination, alter body composition and reduce their risk of muscular-skeletal injury. However, many parents or coaches may be wary of this type of training for their children due to some common myths.
Stunted Growth
Research has not found any significant evidence that has shown impaired growth in children who participate in weight lifting. Resistance training does not appear to negatively affect a child's growth plates or the bone maturation process. Health-related government-sponsored agencies and fitness organizations promote resistance training as a part of the accumulated 60 minutes of daily physical activity that children and adolescents should receive.
Adolescents Only
Another common myth is that weight training should be reserved to those who are 12 years of age and older. While the health benefits can be seen with even younger children, most professionals recommend starting a formal resistance training program when a child can follow and understand directions. For most children, this is around 7 to 8 years of age, although emotional maturity can vary.
It Is Dangerous
Many parents are concerned with their child's safety and feel that weight training increases the risk of injury. With proper supervision and a properly structured program for youths, children can participate in this form of training with no greater risk than any other sport or type of physical activity. Form and technique are essential for participant safety, just as with adults. A child or adolescent should be able to perform an exercise correctly with just her body weight, before adding a form of additional resistance, such as a dumbbell or elastic tubing.
Special Considerations
Certain recommendations should be considered by parents who would like to have their children participate in weight training to ensure safety, appropriateness and maximal benefits. A warmup and cool-down should always be included. Instruction should be provided by a qualified and educated fitness professional, preferably one with experience in youth resistance-training program design. Full-body workouts often are recommended for younger exercisers, including at least one exercise for each major muscle group. The fitness setting should be comfortable, safe and free of any hazards. Children should be encouraged to try different modalities, such as medicine balls and stability balls, and should not be restricted to to traditional free-weight exercises. As with adult programs, variety is important to keep both the mind and body challenged and stimulated.
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