As sports science has advanced, an understanding of strength training in children has improved. The points of concern are the growth centers in children's bones are weaker than mature bones and because of some differences in metabolism in children; their tolerance to weight training is lower than in adults. With proper instruction and a few modifications, children can benefit from the contribution of strength training makes to overall health.
However the stimulus behind embarking on a strength program must be carefully considered. Often the youth subscribes to strength training due to the push, be it by coaches, by competition or parents to excel in a single sport. Children are not professional athletes and need not simulate them.
Strength training can be beneficial, but should be considered as part of a balanced exercise program. It contributes to improved body composition, decreased lipids, increased bone density, improved strength and self-esteem. By mixing sports and exercise there is accelerated athletic development. Furthermore generalized aerobic (cardio) condition should be considered a first priority in improving performance, preventing injury and promoting health.
If strength training is being considered, here are a few guidelines:
Warm up.
A 10-15 minute warm up period of aerobic exercise before strength training will improve your weight session.
Frequency
A strengthening program should be part of a mixture of athletic endeavours. There should adequate time between sessions to allow for the tissues to recover and prevent overuse injury. Two to three times per week is sufficient. Avoid overuse to prevent injury. While overuse in adults often leads to tendonitis, in youth it can lead to growth plate injury or damage.
Supervision
Improper technique can lead to injury either immediately or through repetition. Overuse should be discouraged. A qualified trainer should be considered to ensure a safe and positive introduction to strength training.
Non-competitive training.
Strength training in children is designed to improve health, fitness and athletic performance. Overcharged weights put the child at greater risk for injury. Competition, either informal or formal, such as power lift contests and bodybuilding should be discouraged.
Weights and reps adaptions
Light weights should be used first to ensure proper form. Once technique is adequate, progressive weights can be used. Adults will often use low reps between 3 and 6 for maximizing power and bulk. Children should use a weight that can be lifted, with good technique, for 10-15 reps.
Variability
Training should not concentrate on one muscle group. Be sure to workout all the muscle groups and through full range of motion,
Adjustments (OSD)
If the child or teen has any pre-existing medical problems, consulting with a physician should be sought.
There are some conditions that occur frequently in young athletes, such as patellar femoral syndrome and Osgoode Shlatters disease that do not preclude strength training. Theses conditions should be discussed with your doctor and trainer before starting.
In conclusion, with proper preparation and modifications, strength training can be an enjoyable activity for children and adolescents leading to improved health, fitness and athletic performance.