Youth Resistance Training Myths
By Mark Pajich
Myth: Lifting weights, or resistance training, is unsafe for children and will stunt their growth.
Answer: False
One of the most common exercise myths is that resistance training is unsafe and harmful to the developing skeleton of children. However, there is no scientific evidence that indicates that participation in a well-designed youth resistance training program will stunt the growth of children or harm their developing skeleton. In fact, childhood seems to be the best time to participate in strength-building activities as it enhances bone mineral content and density. Further, early resistance training participation can prevent the decline in physical activity and the upsurge in childhood obesity. Malaysia is in the top three (3) of nations in Southeast Asia with 11.5% of children being obese.
Resistance training can be a safe, effective and worthwhile activity for children if the program is supervised, well-designed and technique-driven. Besides from prescribing the right dose of resistance training (i.e., load, repetitions, and sets), it is also essential to provide meaningful feedback, foster new social networks and promote healthy behaviours. Youth who enjoy the experience of resistance training are more likely to adhere to the program and achieve their training goals.
Titleist Performance Institute (TPI), the National Strength and Conditioning Association (NCSA) and the Australian Institute of Sport (AIS) all recommend youths participate in programs under controlled guidelines.
The following are the youth resistance training guidelines by the NSCA:
Qualified instruction and supervision.
Ensure the exercise environments are safe and free of hazards.
Start each training session with a 5-10 minute of dynamic warm-up.
Begin with relatively light loads and always focus on the correct exercise technique.
For strength exercises, perform 1-3 sets of 6-15 repetitions on a variety of upper and lower body exercises.
Include specific exercises that strengthen the abdominal and lower region.
Focus on symmetrical muscular development and appropriate muscle balance around joints.
For power, perform 1-3 sets of 3-6 repetitions on a variety of upper and lower body exercises.
Sensibly progress the training program depending on needs, goals and abilities
Increase the resistance gradually (5-10%) as strength improves.
Cool-down with less intense callisthenics and static stretching.
Listen to individual needs and concerns throughout each session.
Begin resistance training 2-3 times per week on non-consecutive days.
Use individualized workout logs to monitor progress.
Keep the program fresh and challenging by systematically varying the training program.
Optimize performance and recovery with healthy nutrition, proper hydration and adequate sleep.
Support and encouragement from instructors and parents will help maintain interest.
In summary, the key for youth resistance training is to provide qualified instruction in a safe exercise environment while recognizing the physical and psychosocial uniqueness of children.
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