Introduction
Physical activity plays a crucial role in the overall health and well-being of children. With the return to school happening soon, many parents and kids alike are looking to establish new routines and supplement their sport training. This blog aims to provide parents with the necessary information to safely and effectively introduce strength training to their children.
Understanding Strength Training
Strength training is a form of physical exercise that focuses on improving muscular strength, coordination, and endurance. This can include a variety of activities such as bodyweight exercises, resistance band workouts, and lifting weights. It’s important to note that strength training is distinct from bodybuilding, where bodybuilding emphasizes muscle size and aesthetics whereas strength training focuses muscle function and overall fitness.
Benefits of Strength Training for Children
Strength training offers a range of benefits for children, both physically and mentally.
Physical Benefits
- Increased Muscle Strength: Regular strength training helps children build stronger muscles, which can improve their performance in various physical activities and sports.
- Improved Bone Density: Engaging in weight-bearing exercises during childhood can help increase bone density.
- Enhanced Coordination: Strength training can improve a child’s coordination and helps them to perfect athletic positions which translate directly to sports and overall athletic performance.
- Injury Prevention: The addition of strength training has been shown to reduce sports injuries.
Mental and Emotional Benefits
- Increased Self-Esteem: Successfully mastering new exercises and achieving fitness goals can boost a child’s self-confidence and sense of accomplishment.
- Improved Mood: Physical activity, including strength training, is known to release endorphins, which can enhance mood and provide a natural way to manage stress.
- Stress Relief: Engaging in regular exercise can be an effective way for children to relieve stress and anxiety, promoting better mental health.
Age Considerations for Strength Training
There is no formal cutoff age for strength training, studies have shown benefits to children even as young as 5 years old. Determining an appropriate age to begin strength training usually involves considering the interests of the child, their access to supervised coaching, and their overall goals in relation to fitness and athletics.
Mike Boyle, a renowned strength & conditioning coach with experience working with youth athletes, recommends beginning strength training at 11 years old.
Boyle states, “Eleven is where mentally and physically kids can understand [that] this matters, I need to start working on this stuff. I just feel like before that, I’ve tried it, I’ve seen people try to do it, but 9 or 10 doesn’t work well.”
As a physical therapist, I have also had similar experiences when treating children. Under the age of 11, kids typically don’t connect the dots that a structured program will benefit them, and they quickly lose interest. Kids prefer to play games and the last thing you want to do is have them associate physical activity with negative feelings.
Safety Precautions and Guidelines
Starting a strength training program should be done in a smart, safe, and progressive manner.
- Professional Supervision: Supervision by a qualified PT, coach, or trainer is important to ensure safety and proper technique. Professionals can guide children through exercises, making sure they are performed correctly to avoid injuries, and progressed in a beneficial way.
- Training Progression: Starting with bodyweight exercises allow children to learn the basic shapes and techniques that build the foundation of athleticism. As time progresses and they master these positions, resistance in the form of free weights, bands, or machines can introduced.
Common Myths & Misconceptions
Myth: Strength training stunts growth.
False, strength training does not stunt growth in children. Numerous studies have shown that resistance training does not negatively impact the physical development of children.
Myth: Strength training is only for youth-athletes.
False. Everyone benefits from physically and mentally improving themselves. Athletes notice it on the field, whereas non-athletes just notice it off of the field.
Myth: Heavy weights are dangerous for children
False. Studies have evaluated 1-rep maximum training in children ages 6-12 and found no adverse effects.
In actuality, the demands of strength training are relatively less than jogging and jumping. Jogging imposes 3 times your body weight in ground reaction forces, while jumping a moderate height can impose 7 times your body weight in forces.
How to Get Started
First, you need to determine if your child has the interest and capacity to follow instructions and a regimented program. When they are ready, Mike Boyle recommends starting a two day per week program. Initial training should start with foundational bodyweight movements like squats, lunges, pushups, and pullups. As the child progresses, any type of resistance can be added. Boyle also recommends working in the 6-12 rep range to garner a blend of strength and more repetitions for practice. It’s important to track progress and progress these movements over time.
Role of Physical Therapists in Strength Training for Children
- Designing Safe and Effective Programs: Physical therapists are skilled in creating strength training programs that are both safe and effective for children. Physical therapists assess a child’s strengths and weaknesses to develop a personalized training plan that maximizes performance while being cognizant of any limitations.
- Collaboration with Other Professionals: Physical therapists often work in conjunction with other healthcare providers, coaches, and trainers to ensure a comprehensive and well-rounded approach to a child’s strength training program. This collaboration ensures that all aspects of the child’s health and athletic performance are addressed.
Conclusion
Strength training offers numerous physical and mental benefits for children. With proper supervision and a tailored approach, it can be a safe and effective addition to their routine.
Parents should be encouraged to consider incorporating strength training into their child’s activities. It can be a valuable tool for overall health, injury prevention, and athletic development.
Final Tips and Recommendations:
- Start with a professional consultation to create a safe, personalized program.
- Focus on proper form and gradual progression.
- Utilize resources such as local gyms, youth programs, or online platforms that offer guidance on youth strength training.
- Stay involved and supportive to keep the experience positive and engaging for your child.