Strength Training for Kids and Youth Athletes: What are the benefits and when should they start?
In recent years, the conversation around strength training for children and youth athletes has evolved significantly. Once thought to be inappropriate or even harmful, strength training is now recognized for its numerous benefits. Kids who strength train in a well coached environment can enhance athletic performance, support injury prevention, and gain confidence in themselves.
Why Strength Training is Important for Kids
1. Physical Development: Strength training helps children develop muscle strength, endurance, and coordination. These attributes are not only crucial for athletic performance but also contribute to overall physical health. A stronger body can better manage daily activities, making it easier for kids to engage in sports and play.
2. Improved Athletic Performance: Engaging in structured strength training prepares young athletes for the physical demands of their sports. While practice and games are essential for skill development, they often do not provide the resistance needed to build strength. By incorporating strength training into their routine, young athletes can enhance their performance, whether they’re running faster, jumping higher, or competing more effectively.
3. Injury Prevention: One of the most significant benefits of strength training for youth athletes is its role in injury prevention. Strength training increases muscle strength, improves flexibility, and enhances balance and coordination—all of which help protect against injuries. A stronger body is more resilient and better prepared to handle the physical stresses associated with sports. For instance, stronger muscles can better support joints, reducing the risk of sprains and strains.
4. Boosting Confidence: As children see improvements in their strength and athletic abilities, their self-esteem and confidence grow. This newfound confidence can translate into better performance in sports and other areas of life, encouraging a positive cycle of physical activity and healthy habits.
Dispelling the Myths
Despite the clear benefits, there are still misconceptions surrounding strength training for kids. Let’s address some of the most common myths:
– Myth 1: Weight Training Stunts Growth: Many parents worry that lifting weights might inhibit a child’s growth. However, research has consistently shown that when performed correctly and under proper supervision, strength training does not stunt growth. In fact, it can promote healthy bone development by increasing bone density.
– Myth 2: Weight Training is Dangerous for Kids: Another misconception is that strength training is inherently dangerous for children. While improper technique or excessive weights can lead to injury, supervised strength training programs designed for youth are safe and effective. Qualified coaches and trainers can teach proper form and minimize the risk of injury to very low levels. Much lower than participating in the sports they are training for.
When to Start
As soon as kids become interested in training, it’s a good sign that they’re ready to start a general fitness program. As kids age and start specify with a particular sport (late middle school into high school) then they are ready to train specifically for the rigorous and demands of their particular sport (strength/power, cardiovascular endurance, etc).
Parents…
Want to give your kid the best chance at succeeding in their sport? Make them more resistant to injury? Feel good about their bodies?
Enroll them in a weekly general physical preparedness (GPP) fitness program. As they get more specific with their sport (high school age), fitness training should be more aligned with the specific demands of that sport.
References
1. Lloyd RS, Cronin JB, Faigenbaum AD, Haff GG, Howard R, Kraemer WJ, Micheli LJ, Myer GD, Oliver JL. (2016) National Strength and Conditioning Association Position Statement on Long-Term Athletic Development. J Strength Cond Res. 2016 Jun;30(6):1491-509. https://www.nsca.com/education/articles/NSCA_Position_Statement_on_LTAD
2. Granacher U, Lesinski M, Büsch D, Muehlbauer T, Prieske O, Puta C, Gollhofer A and Behm DG (2016) Effects of Resistance Training in Youth Athletes on Muscular Fitness and Athletic Performance: A Conceptual Model for Long-Term Athlete Development. Front. Physiol. 7:164. https://www.ncbi.nlm.nih.gov/pubmed/27242538
3. Lloyd, R. S., Faigenbaum, A. D., Stone, M. H., Oliver, J. L., Jeffreys, I., Moody, J. A., . . . Myer, G. D. (2014). Position statement on youth resistance training: the 2014 International Consensus. Br J Sports Med, 48(7), 498-505. https://www.ncbi.nlm.nih.gov/pubmed/24055781
4. Faigenbaum, A., Lloyd, R., & Myer, G. (2015) Citius, Altius, Fortius: beneficial effects of resistance training for young athletes. British Journal of Sports Medicine. https://www.ncbi.nlm.nih.gov/pubmed/26089321
