Resistance training and strength training are synonymous terms used to describe exercise that aims to increase muscle strength and local muscle endurance. It includes a wide range of loads such as free weights, rubber bands, barbells or a person’s own body weight to provide the resistance needed to increase strength. The benefits of resistance training, in addition to improving strength, include positive effects on overall health, fitness, injury recovery, injury reduction, and physical and athletic education.
The need for all young people to participate in resistance training is highlighted by the health problems of the young population due to inactivity, obesity and reduced muscle capacity.
Resistance training is becoming increasingly important as an integral part of athletic training programs and school physical education classes. In young resistance training individuals, it is important to safely implement an effective training program, but to do so it is necessary to first clarify some inaccuracies surrounding strength training in adolescents and children1.
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Myth: “Resistance training means lifting weights”
Truth: As we already mentioned, strength training includes a wide range of exercises with different types of loads. Even weight training programs can be implemented at a young age to improve muscular fitness in children and adolescents.
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Myth: “Resistance training can stunt growth”
Truth: Well-designed and tailored strength training programs have not been shown to have a negative effect on growth plate health in bone epiphyses, nor on linear growth and cardiovascular health in children and adolescents.
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Myth: “A child is not able to increase strength before puberty”
Truth: Scientific research supports that children and teens can gain strength through resistance training with low injury rates if the activities are performed with an emphasis on proper technique and are well supervised.
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Myth: “Young boys and girls can get muscular if they train with resistance”
Truth: Strength gains in childhood occur with development in neurological mechanisms and allow increase in strength without muscle hypertrophy. During puberty, however, hormones may enhance muscle growth with actual muscle hypertrophy.
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Myth: “Resistance training can reduce aerobic performance in young people”
Truth: Improvements in aerobic performance have been demonstrated with combined aerobic and resistance training programs. Furthermore, looking at the reverse perspective, combined resistance and aerobic programs do not appear to impair strength gains in children.
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Myth: “The 1 RM (Repetition max) test is not safe for young people”
Truth: The 1 RM test, which is the maximum weight a person can lift in an exercise with proper technique for one repetition, can be a safe method for assessing muscle strength in youth, provided that there is special supervision and appropriate instructions are followed.
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Myth: “For strengthening programs, medical monitoring is not necessary for children and adolescents”
Truth: A medical checkup is essential for any young person before starting a resistance training program. Discussion of personal and family history, medical conditions, medication, previous injuries, and training goals will be crucial. The medical clinical examination allows, alongside the evaluation of the organic systems of the child/adolescent, and the identification of risk factors for injury. Also, some health conditions require consultation with a physician for program customization, information and organized follow-up.
In any case, young people and their families should be informed about the multiple health and fitness benefits of resistance training, including improvements in muscle strength, athletic performance, injury resistance, and long-term sports development. Children and adolescents can be helped by their family and school environment, by their coaches if they play organized sports, as well as by their doctor, to discover the true motivation and open up in the right way the interesting and long-term beneficial field of strength training.
- Stricker PR, Faigenbaum AD, McCambridge TM; COUNCIL ON SPORTS MEDICINE AND FITNESS. Resistance Training for Children and Adolescents. Pediatrics. 2020 Jun;145(6):e20201011. doi: 10.1542/peds.2020-1011. PMID: 32457216.
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