Strength Training for Children and Youth

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Strength training offers numerous benefits in terms of appearance and overall health, yet there are many myths surrounding their performance by children and adolescents. Therefore, what are the recommendations for strength training for these age groups?

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The importance of physical activity for young individuals

Physical activity has a significant impact on the overall development of young individuals, encompassing the physical, cognitive, and psychological spheres. An increased dose of movement contributes to enhanced fitness, maintenance of appropriate body weight, can lead to improved academic outcomes, and boosts self-esteem. The World Health Organization recommends that individuals aged 5-18 years engage in 60 minutes of moderate-intensity activity daily. However, there are often concerns regarding strength training in children and adolescents, that this type of activity may lead to more frequent injuries and developmental disorders. Nevertheless, these concerns are groundless, as strength training programs for the youngest are increasingly being introduced due to numerous health benefits (A. D. Faigenbaum et al. 2009; A. D. Faigenbaum, G. D. Myer 2010; R. S. Lloyd et al. 2014; G. Peña et al. 2016). Nevertheless, caution should be exercised, and general guidelines regarding appropriate supervision, planning, and monitoring of correct exercise technique should be adhered to.

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Advantages of resistance training for children and young people

It has been observed that properly chosen training activity has a positive impact on the performance of every human being, therefore it is worth introducing movement already in young age. The earlier one starts training, the faster progress will be made, and this will translate into safer and easier development in the different sports disciplines practiced in the future. Resistance training - regardless of whether it will be done with an external load or with physical body mass - positively affects the musculoskeletal system. Performing strength exercises from the earliest years will not only lead to an increase in strength, but also to an increase in bone mineral density, which can reduce the risk of injury (J.. Pochettia et al. 2018; P. R. Stricker et al. 2020). It is worth noting that resistance training also has a positive impact on lipid profile and can lead to an improvement in body composition, supporting the treatment of overweight children (J.. Pochettia et al. 2018). Many works show that this model of work supports the functioning of the cardiovascular system (J.. Aucouturier, D. Thivel, epub). It can also increase spontaneous activity during the day (U.. Meinhardt et al. 2013; U. Eiholzer et al. 2010). Interestingly, strength training is likely to be a more attractive form of movement for people with lower physical fitness, overweight, obesity, or reduced aerobic tolerance (M.. R. McGuigan et al. 2009; M. S. Sothern et al. 2000; M. Sgro et al. 2009; U. Meinhardt et al. 2013). The reason for this may be the intermittent nature of work, resulting from frequent breaks between series. For less active people, such training can therefore be an incentive for any form of movement.

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The risk of injuries during strength training exercises in children and young adults

Strength training is significantly beneficial in injury prevention, however, prolonged, intense, and poorly planned physical activities in conjunction with insufficient recovery between sessions can be the main cause of injuries. Does strength training pose a higher risk of injuries than other activities? Factors leading to injuries include lack of adherence to safety guidelines, inadequate supervision during training, improper equipment use, and poorly designed training programs that do not take the trainee's abilities into account. Research indicates that among young people, injuries often occur due to lack of supervision, excessive exercise intensity, and inappropriate increase in load relative to their physical capabilities and adaptability (M.E. Eisenberg, M. Wall, D. Neumark-Sztainer 2012). Therefore, it is worth using the services of a trainer or instructor who will provide support throughout the entire training process and impart basic knowledge in this area (J. Pochettia et al. 2018).

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Recommendations pertaining to the training of youth

Strength training undertaken in early childhood or adolescence should be conducted under the supervision of a qualified trainer who possesses the necessary knowledge and experience in planning such training. This is particularly significant in the context of technical control and training related to strength work. The trainer should be equipped with both specialized knowledge and pedagogical preparation, which will enable him to communicate effectively with individuals of various age groups. Communication with an 8-year-old child will differ from that with a teenager. It is also important to plan the training, especially for novice children. The training plan should consider the development stage and adaptive capabilities dependent on maturity and hormonal development (M. Rippetoe, A. Baker 2013). Therefore, it is recommended to introduce a full training program based on various periodizations only after reaching the 4th grade on the Tanner scale, which applies to both girls and boys. The aforementioned information is crucial when it comes to the safety and health of children and adolescents. It should also be remembered that regardless of the form of work, activity should primarily bring pleasure, as this is a critical aspect in the initial stage of development, regardless of the type of training, elements of fun should be incorporated that will enliven the training process (M. Rippetoe, A. Baker 2013).

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The developmental trajectory of a young athlete

Children in the age bracket of 6-10 years (maximum to 12 years) should train using their own body weight, perhaps utilising medical balls or moderate weight. It is recommended that work at this age should be done at 20-30% in the form of play directed at harmonious and comprehensive development. The time allotted for training should be limited to 30 minutes and its intensity should be selected individually and with great caution to ensure that the activity is best adapted to the person's abilities. Exercises in the child's training schedule should encompass various kinds of running, jumping, throwing, flipping, and kicking.

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Summary

Strength training ought to be integrated into physical education classes and incorporated into curricula for children and young people. The primary objective of this activity should be to elevate overall physical condition by integrating elements that fortify the entire movement system, adapted to the child's age and developmental stage. It is significant to incorporate diverse ways of enjoyment into exercises, enabling school-aged children to derive delight from movement. Moreover, training during this phase should be supervised by trainers and experts possessing knowledge and experience in working with children and youth, thereby enabling them to tailor the training program to the needs, objectives, and capabilities of the students.

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