The American Academy of Pediatrics (AAP) Council on Sports Medicine and Fitness is supportive of strength training as an adjunct to sports participation and it does not advocate the sport of competitive weight lifting for the skeletally immature child.
Benefits of weight training:
- increased muscular strength and endurance
- prevention of injuries
- enhancement of bone metabolism
- improvements in self-esteem, self-confidence and body image
A literature review by Faigenbaum and colleagues indicates that resistance training, when performed appropriately, does not appear to lead to growth plate injuries or interfered with physical maturation.
Key Elements of a Successful Youth Strength Training Program
- Guarantee close supervision
- Ensure proper technique
- Keep training environment safe
- Foster a positive attitude
- Individualize child's program based on ability
- Always begin each workout with a 10-15 min warm-up and end with cooling-down period
- Start with small loads (e.g. 1-lb weights for arm excercises)
- Consider limiting the amount of weight for prepubescent children to only which they can lift for 6 or more repetittions
- Increase resistance minimally, such as by 10%
Resource: Journal Consultant for Pediatricians Sept 2011 issue
