HISTORY

In earlier decades, resistance training was often not recommended for children and adolescents because it was assumed that, (i) they were too young to develop strength because of insufficient testosterone or, (ii) there was a high risk of damage to the growth plates of their prepubescent bones.

However, as research in this field expanded, such assumptions were found to be misplaced.

In fact since those times, literally hundreds of studies and reviews have been published confirming the safety and many benefits of resistance training for children and adolescents.

Despite this evidence, surveys have reported only 1 in 5 adolescents meet the Healthy People 2030 national recommendations for physical activity and muscle strengthening activities.

CURRENT AND ONGOING RESEARCH

The American Academy of Pediatrics (AAP) has highlighted this situation – stating that there is an urgent need for involving children and youth in some form of resistance (strength) training, regardless of whether they are involved in sports.

In support of this stated need, they have published a research-based Policy Statement on "Resistance Training for Children and Adolescents".

KEY RESEARCH FINDINGS

SAFETY

Even today there is still a well-established belief that resistance training is unsafe and harmful to the developing skeleton of children and adolescents. Because of this, some teachers, parents, and caregivers, naturally concerned for the safety of their charges, question if their children should lift weights in school and/or community-based programs.

However, after reviewing decades of research, the AAC has found no evidence to show that participation in a well-designed resistance training program will stunt the growth of children or harm their developing skeleton.

In fact, the opposite is the case!

Research has shown that childhood and adolescence seems to be the best time to participate in strength-building because such activities encourage spontaneous physical activity and enhance bone strength. With qualified instruction and a sensible progression of training loads, regular participation in resistance training can favorably influence growth and development in girls and boys.

To be clear, the AAP policy statement cites many research studies showing that children and adolescents can safely participate in – and benefit from – resistance training as long as such programs are well taught and emphasis correct technique.

In fact, all that research has actually flipped the safety focus on its head!

Informed teachers, educators and coaches today are more focused on the risk of injury from lack of adequate strength which may make it harder to cope with the demands of both training and lifestyle.

Check out this additional confirmation article from the American College of Sports Medicine entitled Mythbusting: Youth Resistance Training

PERFORMANCE BENEFITS

Resistance training for children is not just about muscles! Research has revealed additional sports related benefits including improvement in motor skills, gains in speed and power, reduced injury risk, and more effective injury rehabilitation. Such factors can lead to improved sports performance and will also positively contribute to a healthy lifestyle.

HEALTH BENEFITS

Beyond strength increases and performance improvements, research has shown that resistance training can also produce a wide range of health-related benefits for children. These include improvements in cardiovascular fitness, body composition, bone mineral density, blood lipid profiles, mental health and insulin sensitivity, as well as increased resistance to injury.

LIFESTYLE BENEFITS

The AAC has reported that participation in resistance training programs can help to increase daily levels of spontaneous physical activity in school-aged children. Such programs may, (i) encourage overweight/obese children to become more physically active and/or, (ii) be especially appropriate for those with lower levels of physical fitness, poor exercise compliance, or reduced tolerance for aerobic training.

TAKE HOME MESSAGE

An expansive and still growing body of research has found that resistance training is safe, beneficial, and recommended for children and adolescents. It builds confidence and strength for sports, helps increase daily physical activity, supports healthy bone growth, and positively influences body development.

At MPR, our whole approach is underpinned by this foundational research.