children and young athletes; appropriateness of resistance training

Question 1

Why may resistance training be bad for children and young athletes?

Answer 1

Heavy strength training prior to the age of 16 may lead to damage of growth plates, leading to stunted growth and injury, usually due to accidents or poor form.

Question 2

What should an athletes resistance training consist of up until the age of 12?

Answer 2

All strength training should involve light body weight exercises, which focus primarily on muscular endurance.
(e.g.calisthenic based exercises, push-ups)

Question 3

What should an athletes resistance training consist of after the age of 12?

Answer 3

Weights are gradually introduced, the resistance should be low, allowing for 15-20 repetitions, focusing on building habits with good form.

Question 4

What should an athletes resistance training consist of after the age of 15?

Answer 4

Heavier weights can be slowly introduced, but only as a maximum of 70% repetition maximum (allowing for 10-15 reps)

Question 5

Why is implementing resistance training as a child/young athlete beneficial?

Answer 5

Following guidelines will provide an excellent foundation for heavier resistance training after 18 years and will lead to health and performance gains.

As adults without this prior experience can lead to increased injury as it would be a larger load with no prior understanding of correct biomechanical form.

Question 6

What must a child do to prevent injury amongst resistance training?

Answer 6

It is essential that exercise programs and sessions are balanced, focused on all muscle groups with close supervision at all times to assure safety and proper technique.