What should parents know about strength training for youth
ages 12 to 17?

Print version
(pdf)

Strength training is also called resistance training, weight training or weight lifting. This training involves working a muscle or group of muscles against resistance to increase muscle size, strength and power.

Strength training includes:

• any exercise in which you work against your own body weight (weight bearing exercise) such as push-ups or sit-ups
• using weighted equipment such as medicine balls, weight machines or free weights
• doing exercises using resistance tubing or resistance bands.

Parents and coaches sometimes wonder when they should encourage young people to begin strength training. There is no set age to begin an organized, well-supervised strength training program. Children or youth old enough to be involved in local sport programs can usually start strength programs, but they must have a trained, certified instructor to teach safe lifting.

Benefits of strength training at a young age
Young people can go on to more complex strength training programs as they become adults if they've already been introduced to proper lifting practices.

Strength training:

• is an activity that youth can do with their parents or friends
• may prevent or reduce the risk of injury by increasing the stability of joints and improving motor coordination
• increases strength, endurance and power
• increases the strength of the tendons and ligaments that connect bones and muscles.

Strength training also helps to build strong healthy bones. It's best to build up bone mass when you're young to lower your risk of osteoporosis (a disease that makes bones weak) later in life. Weight bearing exercises and a healthy diet with lots of calcium-rich foods are particularly important for youth.

Other benefits of strength training for youth include:

• improved self-confidence and self-esteem
• a sense of accomplishment
• improved motor skills
• learning a physical activity that they can continue for life
• a way to add variety to exercise programs.

Strength training should be part of a balanced fitness program that also includes flexibility, balance exercises and aerobic activities, such as walking, jogging, swimming, skating, inline skating or team sports like soccer. For more information on healthy active living, visit the Canadian Physical Activity Guidelines for Youth.

Safety guidelines

1. Instructors experienced in youth strength training should monitor young people. These instructors should:
• be certified in strength training
• closely supervise young people while they're lifting to make sure they're using the proper technique
• help young people develop a strength-training program (the program should include the number of times per week, the type of exercises, the number of sets and repetitions and the type and amount of weight to use)
• use a variety of exercises and training styles (e.g., strength machines, free weights, body weight, resistance tubing or bands and medicine ball exercises) to keep programs fun and exciting
• not allow youth to use machines designed for adults (instead, they could exercise using body weight, free weights or medicine balls).

2. Youth strength training should follow these training guidelines:
• Warm up with 5 to 10 minutes of light aerobic activity, such as walking, skipping or light rowing on a rowing machine. Warm up the muscles that will be used in the strength training session.
• To allow muscles to rest, workouts should be 20 to 30 minutes long, two to three times per week on alternate days of the week.
• Beginners should start by doing 8 to 15 repetitions (with one to three sets) with rest periods of one to two minutes between sets (to reduce the risk of injuring growth plates). When learning a new exercise, do only one set for the first few weeks to develop skill and conditioning.
• Use proper lifting, spotting and supervision techniques at all times.
• Focus on the basic upper and lower body lifts. Examples include the bench press, front pull down, abdominal crunches, squats, leg curls and calf raises.
• Focus on the large muscle groups first, and then work on smaller muscle groups. For example, do squats before leg curls.
• Avoid doing lifts so heavy that you can only do them once or twice (these lifts are called "maximal lifts"). Also avoid near-maximal lifts (lifts so heavy that you can only do them five or six times).
• Sedentary or obese children should not do body weight exercises as they may not have the strength to properly complete the exercises.
• Stretch at the end of the workout when your muscles are warm to improve or maintain flexibility.

Reasons why youth should avoid maximal or near-maximal lifts
Growth plates are the areas on bones that affect how tall people grow. Doing maximal and near-maximal lifts can cause damage to young people's growth plates. Children have a higher risk of growth plate injury than adults.

Growth plate injuries rarely happen to youth while strength training when they follow a well-supervised, organized program. Children are at the same risk for injury when they take part in sports or recreational activities. Although growth plate injuries can happen in the weight room, proper supervision, lifting technique and program design can all help to reduce the risk of this type of injury.

References

• Dreger, RW. Strength training considerations for youth. Fitness Informer Winter 2005;10-12.
• Vehrs, PR. Strength training in children and teens: dispelling misconceptions. ACSM’s Health Fit J. 2005;9:8-18.
  

Production of this material has been made possible through a financial contribution from the Public Health Agency of Canada.