Strength Training in Children, Is It Ok?

Today, we’ll explore the topic of strength training in children. Many parents and caregivers may wonder if it’s safe and beneficial for kids to engage in strength training activities. We’ll delve into the potential advantages, provide guidelines for safe training, and emphasise important safety considerations.

Benefits of Strength Training for Children:

1. Improved Muscular Strength: Properly supervised strength training can help children develop stronger muscles, supporting their overall physical development.
2. Enhanced Bone Density: Weight-bearing exercises in strength training may contribute to improved bone density, which is vital for healthy growth.
3. Better Sports Performance: Strength training can enhance children’s performance in various sports and physical activities.
4. Increased Confidence: Achieving milestones in strength training can boost children’s self-confidence and foster a positive body image.

While strength training can have numerous benefits for children when done properly, there are also potential negative effects if not approached with caution. Here are some to be aware of:

1. Musculoskeletal Injuries: Children’s developing bones, tendons, and ligaments are more susceptible to injuries, especially if they are exposed to excessive weights or improper techniques during strength training.
2. Growth Plate Injuries: Intense or improper strength training can potentially lead to growth plate injuries, which are areas of developing cartilage at the ends of bones responsible for growth.
3. Overtraining and Burnout: Pushing children too hard or overtraining without adequate rest and recovery can lead to burnout, fatigue, and a decline in overall interest in physical activities.
4. Emotional Stress: Unrealistic expectations or pressure from parents, coaches, or peers regarding strength training performance may cause emotional stress and anxiety in children.
5. Body Image Concerns: Focusing solely on strength training and physique may lead to body image issues or an unhealthy relationship with body image, especially if there is excessive emphasis on appearance over overall health.
6. Disruption of Other Physical Activities: Overemphasis on strength training may cause a child to neglect other essential components of fitness, such as cardiovascular exercises and flexibility training.
7. Lack of Skill Diversity: Overemphasis on strength training alone may limit the child’s exposure to a wide range of physical skills and activities.
8. Lack of Proper Supervision: Without adequate supervision from qualified professionals, there is an increased risk of injury and improper training techniques.

Guidelines for Safe Strength Training:

1. Seek Professional Guidance: Before starting any strength training program, consult with a qualified physiotherapist or fitness expert to ensure that exercises are suitable for the child’s age and physical condition.
2. Focus on Proper Technique: Emphasise the importance of correct form and technique to reduce the risk of injury and maximise benefits.
3. Start with Bodyweight Exercises: Initially, incorporate bodyweight exercises like squats, lunges, and push-ups before introducing weights or resistance bands.
4. Gradual Progression: Progression should be gradual and based on the child’s individual capabilities and readiness. Avoid excessive weight or intensity increases too quickly.
5. Warm-up and Cool Down: Always begin with a proper warm-up and end with a cool-down session to prepare the body for exercise and promote recovery.
6. Rest and Recovery: Encourage sufficient rest between strength training sessions to allow the muscles to recover and grow.

Conclusion:

Strength training can be a safe and beneficial addition to a child’s physical activities when done under proper guidance and with age-appropriate exercises. It can contribute to their overall physical development, sports performance, and self-confidence. Remember to prioritise safety, technique, and proper supervision throughout the training process. Always consult a healthcare professional before starting any strength training program for children. Happy and safe training!

References:

Faigenbaum AD, Myer GD. Resistance training among young athletes: safety, efficacy and injury prevention effects. Br J Sports Med. 2010 Jan;44(1):56-63.

Woods, B. Youth Weightlifting – A review of the risk, benefits, and long-term athlete development associated with weightlifting amongst youth athletes. Journal of Australian Strength and Conditioning. 27 (03): 53-68, 2019.

Falk, B., Tenenbaum, G.The Effectiveness of Resistance Training in Children. Sports Med. 1996 22, 176–186.