Children & Resistance Training - Part 1

Brendan Chaplin examines the statement: Is resistance training safe for children and adolescents?

Fact or Fallacy: Children should not train with weights. There are a few questions to be answered in this debate which are:

Is resistance training safe to use with children and adolescents?
Do they need it?
What are the benefits?

This article will answer the question of safety. The second article considers wether they need it, and the third article looks at the benefits of resistance training.

Is resistance training safe to use with children and adolescents?

This one gets me going. I cannot count how many individuals, be they parents, trainers, or even S&C coaches, have said to me that children (as in prepuberty) and adolescents (as in during/post-puberty) should not start with weights until 16, 18, or some other random number for that matter.

If that is the case, they should not be playing sports either, as statistics have shown that supervised weight training is safer than nearly all sports when it comes to injuries per 1000 hours of playing, and there are a couple of studies that illustrate this. The highlights of which are shown below:

A 21-month study by Sadres et al. (2001)^[1] reported in the Australian Strength and Conditioning Association's position stand on youth resistance training, which was carried out on males aged 9 and 10 who were engaged in regular strength training programs there was one injury reported of which the details are shown below:

"on one occasion, the bar slid and fell on the thighs of one of the subjects following a lift (clean). The child complained of transient non-specific pain in the anterior thigh and sat out for about 5 min. He returned to training within the same session when the pain was resolved and had no further complications. Therefore, it was felt that no additional medical evaluation was required. The calculated injury rate was 0.055/100 participant-hours."

A study by Hamill (1994)^[2] of the British Weight Lifting Association reported injury rates in various recreational sports per 100 participant hours. The results are shown below:

Resistance (strength) training 0.0035
Weight lifting for sport 0.0017
Soccer 6.20
Basketball 0.3
Football 0.1

Both of these studies show that supervised weight training is safe for youngsters to engage in regularly regarding immediate injuries. However what about the long-term effects of strength training on children?

Long-term effects

An evidence-based review paper by Malina (2006)^[3]concluded that experimental training protocols with weights and resistance machines, supervision, and low instructor/participant ratios are relatively safe and do not negatively impact the growth and maturation of pre- and early-pubertal youth.

Washington et al. (2001)^[4] state in their position stand on youth resistance training that:

"A limited number of case reports have raised a concern about epiphyseal injuries in the wrist and apophyseal injuries in the spine from weightlifting in skeletally immature individuals. Such injuries are uncommon and are believed to be largely preventable by avoiding improper lifting techniques, maximal lifts, and improperly supervised lifts. Strength training programs do not adversely affect linear growth and have no long-term detrimental effect on cardiovascular health. Young athletes with hypertension may experience a further elevation of blood pressure from the isometric demands of strength training."

They also go on to say that:

"Strength training programs for preadolescents and adolescents can be safe and effective if proper techniques and safety precautions are followed."

The RFU (Rugby Football Union) position stand also states that Strength training may enhance bone development in younger children (Mackelvie et al. 2002)^[5].

Conclusion

So, regarding safety, the question of strength training for youth populations is addressed. In summary:

Supervision is key! Do not let youngsters lift weights independently, just as they would not play rugby alone.
Weight training is one of the safest activities for kids to engage in with supervision. It is safer than the majority of sports out there
There are no long-term adverse effects of weight training.

References

SADRES, E. et al. (2001) The effect of long-term resistance training on anthropometric measures, muscle strength, and self concept in prepubertal boys. Pediatric Exercise Science. 13, p.357-372.
HAMILL, B (1994) Relative safety of weight lifting and weight training. Journal of Strength and Conditioning, 8 (1), p. 53-57
MALINA, R. M. (2006) Weight training in youth-growth, maturation, and safety: an evidence-based review. Clin J Sport Med. 16 (6), p. 478-87.
WASHINGTON, R. L. et al. (2001) Strength Training by Children and Adolescents. American Academy of Pediatrics, 107 (6) [WWW] Available from: https://pediatrics.aappublications.org/content/107/6/1470.full.pdf [Accessed 30 October 2012]
MACKELVIE, K.J. et al. (2002) Is there a critical period for bone response to weight-bearing exercise in children and adolescents? A systematic review. British Journal of Sports
Medicine 36, 250–257.

Page Reference

If you quote information from this page in your work, then the reference for this page is:

CHAPLIN, B. (2012) Children & Resistance Training - Part 1 [WWW] Available from: https://www.brianmac.co.uk/articles/article112.htm [Accessed

About the Author

Brendan Chaplin is currently Head of Strength and Conditioning at Leeds Metropolitan University. In this role, Brendan oversees all performance programmes across the university. He leads the GB Badminton High-performance Programme, Yorkshire Jets Superleague netball, Women's FA through the English Institute of Sport, and Rugby League. Brendan is also the regional lead for TASS, where he delivers and coordinates delivery for all funded athletes based at the Leeds Hub site. He also consults with England Golf and works with athletes from martial artists to cyclists, children and adolescents. Before his current role, Brendan worked with many governing bodies and institutions, including British Tennis, Huddersfield Giants, English Institute of Sport, Durham University, and many more.


topics A-Z Page Index Article Library Coaching General Young Athletes Literature Reviews Coaching Conditioning Endurance Ergogenic Aids Evaluation Injury Prevention Nutrition Physiology Planning Psychology Skill Development Speed Strength Female Athletes Master Athletes Young Athletes Sports Specific Basketball Bodybuilding Boxing Cycling Golf Rowing Rugby Soccer Squash Swimming Tennis Triathlon USA Football Training Conditioning Endurance Ergogenic Aids Evaluation Injury Prevention Nutrition Physiology Planning Psychology Skill Development Speed Strength Anatomy & Physiology Articles Biomechanics Body Systems Cardiovascular Digestive Endocrine Muscular Neurological Respiratory Skeletal Body Type Energy Systems Maximum Heart Rate Movement Analysis Coaching Articles Assessment Communication Ethics Group Dynamics Methods Philosophy Process Principles Responsibilities Styles Skills & Roles Young Athletes Fitness Development Articles Agility Conditioning Core Stability Endurance Flexibility Skill Speed Strength Training Principles VO2max Fitness Testing Articles Blood Pressure Evaluation Tests Ideal Weight Nutrition Articles Basal Metabolic Rate Eating & Competing Eating Disorders Glycemic Index Healthy Eating Minerals Vitamins Planning Articles Athlete Profiling Creating a Plan LTAD Tapering Warm Up & Cool Down Programs Aqua Training Circuit Training CNS Training Complex Training Fartlek Training Heart Rate Training Hill Training Medicine Ball Training Personal Exercise Plan Plyometric Training Track & Field Training Weight Training Psychology Articles Competitive Anxiety Mental Imagery Relaxation Techniques SCAT Sports Psychology Stress Management TEOSQ Sports American Football Basketball Boxing Cross Country Cycling Fell Running Golf Rowing Rugby Soccer Squash Swimming Tennis Triathlon Ultimate Frisbee Sport Development Funding in Sport History of Sport Olympic Games Sport Structure Sports Injury Articles ACL Cramp Cryotherapy Dehydration Hot & Cold Baths Injury Prevention Muscle Imbalance Over Training Shin Soreness Stitch Sports Merchandise Books & DVD's Clothing & Shoes Training Aids Magazines Track & Field Combined Events Decathlon Heptathlon Hexathlon Octathlon Pentathlon Jumps High Jump Long Jump Pole Vault Triple Jump Running Hurdles Long Distance Middle Distance Sprints Steeplechase Throws Discus Hammer Javelin Shot Putt Track & Field Safety Training Aids Articles Ergogenic Aids Massage Sports Drinks Supplements Website Blog Website Updates Website Information Awards Disclaimer & Copyright Help - where do I find Link Exchange Policy Visitors Comments Visitor Feedback Visitor Statistics Web Master Web Links Coaches Corner Useful Links	Children & Resistance Training - Part 1 Brendan Chaplin examines the statement: Is resistance training safe for children and adolescents? Fact or Fallacy: Children should not train with weights. There are a few questions to be answered in this debate which are: Is resistance training safe to use with children and adolescents? Do they need it? What are the benefits? This article will answer the question of safety. The second article considers wether they need it, and the third article looks at the benefits of resistance training. Is resistance training safe to use with children and adolescents? This one gets me going. I cannot count how many individuals, be they parents, trainers, or even S&C coaches, have said to me that children (as in prepuberty) and adolescents (as in during/post-puberty) should not start with weights until 16, 18, or some other random number for that matter. If that is the case, they should not be playing sports either, as statistics have shown that supervised weight training is safer than nearly all sports when it comes to injuries per 1000 hours of playing, and there are a couple of studies that illustrate this. The highlights of which are shown below: A 21-month study by Sadres et al. (2001)^[1] reported in the Australian Strength and Conditioning Association's position stand on youth resistance training, which was carried out on males aged 9 and 10 who were engaged in regular strength training programs there was one injury reported of which the details are shown below: "on one occasion, the bar slid and fell on the thighs of one of the subjects following a lift (clean). The child complained of transient non-specific pain in the anterior thigh and sat out for about 5 min. He returned to training within the same session when the pain was resolved and had no further complications. Therefore, it was felt that no additional medical evaluation was required. The calculated injury rate was 0.055/100 participant-hours." A study by Hamill (1994)^[2] of the British Weight Lifting Association reported injury rates in various recreational sports per 100 participant hours. The results are shown below: Resistance (strength) training 0.0035 Weight lifting for sport 0.0017 Soccer 6.20 Basketball 0.3 Football 0.1 Both of these studies show that supervised weight training is safe for youngsters to engage in regularly regarding immediate injuries. However what about the long-term effects of strength training on children? Long-term effects An evidence-based review paper by Malina (2006)^[3]concluded that experimental training protocols with weights and resistance machines, supervision, and low instructor/participant ratios are relatively safe and do not negatively impact the growth and maturation of pre- and early-pubertal youth. Washington et al. (2001)^[4] state in their position stand on youth resistance training that: "A limited number of case reports have raised a concern about epiphyseal injuries in the wrist and apophyseal injuries in the spine from weightlifting in skeletally immature individuals. Such injuries are uncommon and are believed to be largely preventable by avoiding improper lifting techniques, maximal lifts, and improperly supervised lifts. Strength training programs do not adversely affect linear growth and have no long-term detrimental effect on cardiovascular health. Young athletes with hypertension may experience a further elevation of blood pressure from the isometric demands of strength training." They also go on to say that: "Strength training programs for preadolescents and adolescents can be safe and effective if proper techniques and safety precautions are followed." The RFU (Rugby Football Union) position stand also states that Strength training may enhance bone development in younger children (Mackelvie et al. 2002)^[5]. Conclusion So, regarding safety, the question of strength training for youth populations is addressed. In summary: Supervision is key! Do not let youngsters lift weights independently, just as they would not play rugby alone. Weight training is one of the safest activities for kids to engage in with supervision. It is safer than the majority of sports out there There are no long-term adverse effects of weight training. References SADRES, E. et al. (2001) The effect of long-term resistance training on anthropometric measures, muscle strength, and self concept in prepubertal boys. Pediatric Exercise Science. 13, p.357-372. HAMILL, B (1994) Relative safety of weight lifting and weight training. Journal of Strength and Conditioning, 8 (1), p. 53-57 MALINA, R. M. (2006) Weight training in youth-growth, maturation, and safety: an evidence-based review. Clin J Sport Med. 16 (6), p. 478-87. WASHINGTON, R. L. et al. (2001) Strength Training by Children and Adolescents. American Academy of Pediatrics, 107 (6) [WWW] Available from: https://pediatrics.aappublications.org/content/107/6/1470.full.pdf [Accessed 30 October 2012] MACKELVIE, K.J. et al. (2002) Is there a critical period for bone response to weight-bearing exercise in children and adolescents? A systematic review. British Journal of Sports Medicine 36, 250–257. Page Reference If you quote information from this page in your work, then the reference for this page is: CHAPLIN, B. (2012) Children & Resistance Training - Part 1 [WWW] Available from: https://www.brianmac.co.uk/articles/article112.htm [Accessed About the Author Brendan Chaplin is currently Head of Strength and Conditioning at Leeds Metropolitan University. In this role, Brendan oversees all performance programmes across the university. He leads the GB Badminton High-performance Programme, Yorkshire Jets Superleague netball, Women's FA through the English Institute of Sport, and Rugby League. Brendan is also the regional lead for TASS, where he delivers and coordinates delivery for all funded athletes based at the Leeds Hub site. He also consults with England Golf and works with athletes from martial artists to cyclists, children and adolescents. Before his current role, Brendan worked with many governing bodies and institutions, including British Tennis, Huddersfield Giants, English Institute of Sport, Durham University, and many more.