How Important is Strength Training for Kids?
By: Jen Mueller,
SparkPeople Blogger
12/7/2010 2:18 PM
: 33 comments
: 10,127 Views
Should children and adolescents strength train? For years, many said "no", believing that it could damage a child's growth plates, thereby stunting their growth. The risks of injury seemed to outweigh any benefit that strength training could provide. But there is growing evidence that strength training is very beneficial for children and could be an important part of their exercise routine.
The latest review, published in the journal Pediatrics, looked at studies from the past 60 years related to kids and strength training. "The researchers found that, almost without exception, children and adolescents benefited from weight training. They grew stronger. Older children, particularly teenagers, tended to add more strength than younger ones, as would be expected, but the difference was not enormous. Young people of any age who participated in resistance training at least twice a week for a month or more showed greater strength gains than those who worked out only once a week or for shorter periods."
Early opinion was that lifting weights wouldn't make kids stronger, but research doesn't support that theory. Children don't gain muscle mass the way adults do, but rather experience neurological changes that cause their nervous system and muscles to interact more efficiently. So even though you might not see changes on the outside, there are changes happening on the inside for kids who strength train. Experts say strength training can help prevent injury in young athletes, provided they are doing it safely.
Strength training for children shouldn't involve hours in the gym lifting weights. In fact, it doesn't have to involve weights at all. Body-weight exercises like pushups, one-leg exercises and lunges can all provide the same benefits as a traditional strength training program. Children should always be supervised to make sure they are using proper form, but can perform these exercises without as much of a safety concern as traditional weight training workouts. According to one expert involved in this research, a good age to start regular strength training is between ages 7 and 12.
What do you think? Are you surprised by these recommendations? Do (or did) your children or adolescents strength train?
The latest review, published in the journal Pediatrics, looked at studies from the past 60 years related to kids and strength training. "The researchers found that, almost without exception, children and adolescents benefited from weight training. They grew stronger. Older children, particularly teenagers, tended to add more strength than younger ones, as would be expected, but the difference was not enormous. Young people of any age who participated in resistance training at least twice a week for a month or more showed greater strength gains than those who worked out only once a week or for shorter periods."
Early opinion was that lifting weights wouldn't make kids stronger, but research doesn't support that theory. Children don't gain muscle mass the way adults do, but rather experience neurological changes that cause their nervous system and muscles to interact more efficiently. So even though you might not see changes on the outside, there are changes happening on the inside for kids who strength train. Experts say strength training can help prevent injury in young athletes, provided they are doing it safely.
Strength training for children shouldn't involve hours in the gym lifting weights. In fact, it doesn't have to involve weights at all. Body-weight exercises like pushups, one-leg exercises and lunges can all provide the same benefits as a traditional strength training program. Children should always be supervised to make sure they are using proper form, but can perform these exercises without as much of a safety concern as traditional weight training workouts. According to one expert involved in this research, a good age to start regular strength training is between ages 7 and 12.
What do you think? Are you surprised by these recommendations? Do (or did) your children or adolescents strength train?
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Comments
She also plays point guard on her middle-school basketball team and routinely finishes in the top five of her school in the annual President's Day Fitness Challenge. This year she was first in the "Long Distance" run.
She appears skinny when you first look at her, but a closer inspection reveals solid muscle.
She never seems to be hungry, until she smells food cooking, then she eats everything, vegetables fruits, salads and meat. She's an adventuresome eater, liking both Calamari and Escargot.
I've been pushing her dad for a couple of years about some strength training, but he has always heard that early strength training closes growth plates to soon. I've sent this to him with a "just so you'd know" note. He's usually pretty quick on the uptake, and when one of her presents this Christmas will be a set of stretch bands.....? One can hope. - 12/9/2010 12:27:49 AM
I had all five of my children in Martial Arts classes from the time they were four. They learned to work out in Karate and JUDO classes, so they got lots of weight training. Kids today sit in the house playing video games and it isn't good for them at all. No wonder they are obese. - 12/8/2010 10:39:35 PM
But not as a 'controlled' exercise, rather, something they want to do:
Karate, Gymnastics, Ballet, Swimming, Ball.... these are all things that kids love, and each has a way to build muscle and endurance. Let the kids "Play" at the things they love, when it comes to exercise. But by all means, turn OFF the TV - 12/8/2010 11:16:08 AM
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