Added: 31 October 2023
Resistance training involves using various forms of resistance, such as bodyweight exercises, resistance bands, or light weights. These exercises challenge the muscles and help children develop strength and endurance. As children engage in resistance training, they build stronger and more resilient muscles, which can support various activities and sports.
Resistance and weight training require a high degree of precision and control. This can aid in the development of motor skills in children, helping them become more coordinated and skilled in their movements. This skill development extends to various sports and physical activities.
Resistance training helps improve joint stability and strengthens the ligaments and tendons that support the skeletal system. This can reduce the risk of injury during physical activities and sports, which is especially important for active children and athletes.
Contrary to a common myth, resistance and weight training do not hinder growth; in fact, they can promote healthy growth in children.
Resistance training places stress on the bones, which encourages bone density and growth. It stimulates the production of osteoblasts, the cells responsible for bone formation, and ultimately leads to stronger bones.
The notion that resistance training can damage growth plates has been debunked by scientific research. Growth plates are made of cartilage and are more resilient than previously thought. They can withstand controlled resistance training without harm.
Resistance training can stimulate the release of growth hormone, which is essential for overall growth and development in children and adolescents. This hormone promotes the growth of bones, muscles, and other tissues.
Numerous studies have shown the positive effects of resistance training in children and adolescents:
A 2020 study published by the “American Academy of Paediatrics" [1] found that children and adolescents can gain strength with resistance-training programs involving technique-driven progression along with qualified supervision and instruction.
A 2014 article in The American Society for Bone and Mineral Research [2] finds compelling evidence that weight-bearing PA enhanced bone strength in children and adolescents and changes in bone structure rather than bone mass most often accompanied gains in bone strength.
A 2009 review in Sports Health [3] found children can improve strength by 30% to 50% after just 8 to 12 weeks of a well-designed strength training program and the case reports of injuries related to strength training, including epiphyseal plate fractures and lower back injuries, are primarily attributed to the misuse of equipment, inappropriate weight, improper technique, or lack of qualified adult supervision.
As mentioned, resistance training does not harm growth plates. The American Academy of Paediatrics [4] , the Strength and Conditioning Journal [5], and the American College of Sports Medicine all support the inclusion of resistance training in youth exercise programs. However, it is crucial to emphasise proper technique, supervision, and age-appropriate exercise selection.
Resistance and weight training are valuable tools for enhancing the neuromuscular system, promoting healthy growth, and supporting the development of children from early childhood to late adolescence.
Debunking the myth that it can damage growth plates is essential, as this misinformation may prevent children from reaping the benefits of such training. With proper guidance and supervision, resistance training can be a safe and effective component of a well-rounded physical fitness program for children, helping them become stronger, healthier, and more skilful individuals.
References:
1. https://www.researchgate.net/publication/341666521_Resistance_Training_for_Children_and_Adolescents
2. https://asbmr.onlinelibrary.wiley.com/doi/full/10.1002/jbmr.2254
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3445252/
Child image by brgfx on Freepik
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