Strength Training For Adolescents
What does the evidence say?
The evidence supports the use of strength training in adolescents, provided that these programmes are supervised by qualified professionals and consistent with the needs, goals and abilities of the young adults. Research has indicated that various forms of resistance training can enhance performance through improved muscular strength, power production, running velocity, change-of-direction speed and general motor control.
Are there any other benefits to strength training?
From a health perspective, resistance training has the potential to positively impact overall body composition, body fat %, enhance cardiac function and improve insulin-sensitivity. Importantly, it has also been demonstrated that regular participation in an appropriately designed exercise programme inclusive of resistance training, can enhance bone-mineral density and improve skeletal health and likely reduce sports-related injury risk in young athletes. Additionally, muscular strength and resistance training have been associated with positive psychological health and well-being in children and adolescents.
Doesn’t resistance training stunt growth?
Traditional fears and common misconceptions are that resistance training may be harmful to the skeleton of a developing teen, but reports have since indicated that children may be in their most opportune years for building bone mass by participating in weight-bearing physical activities. Fears that resistance training would injure the growth plates of youths are not supported by scientific reports or clinical observations, instead the mechanical stress placed on the developing growth plates from resistance exercise, or high strain sports such as gymnastics or weightlifting, may be beneficial for bone formation and growth.
What are the risks?
Acute resistance training-related injuries have generally occurred when youth are unsupervised or supervised by individuals with unqualified instruction and/or inappropriate training loads. Recent data examining acute resistance training-related injuries in youth and adults reveal that approximately 77.2% of all injuries are accidental and that most injuries are potentially avoidable with appropriate supervision, sensible training progression based on technical competency and a safe training environment. With respect to overuse injuries, literature indicates that appropriately prescribed and well supervised training programmes will reduce the likelihood of overuse injuries occurring in youth populations and that resistance training focused on addressing the risk factors associated with youth sport injuries (eg, low-fitness level, muscle imbalances and errors in training) has the potential to reduce overuse injuries by approximately 50%. For example, training protocols incorporated into preseason and in-season conditioning programmes reduced overuse injury risks and decreased anterior cruciate ligament (ACL) injuries in adolescent athletes.
Key take aways
Resistance training for adolescents is recommended!
Strength training can be safely progressed when the teen can perform body weight exercises with good technique and alignment.
Professional supervision and education around exercise technique is critical
The resistance training program must be catered to the level of maturation, age and technical competency
Exercise for teens has been shown not only to improve physical performance but also mental well being