Youth Strength Training: Building a Strong Foundation for Life
- sam17903
- 1 day ago
- 5 min read
Resistance training is a form of physical exercise that involves working against a force or resistance to improve muscular strength, endurance, and size. This can be accomplished using free weights (like dumbbells and barbells), resistance bands, weight machines, or even body weight (as in push-ups or squats). The goal is to create controlled stress on the muscles, prompting them to adapt and grow stronger over time.
Addressing the Stigma
Although the benefits of resistance training in children are becoming more widely appreciated, there remains a stigma that it may be harmful. However, the stress placed on the body during resistance training is actually far less than in other sports that involve running and jumping¹². In fact, injury rates in youth weightlifting are nearly 500 times lower than in contact sports such as rugby².
The majority (77%) of reported injuries in youth resistance training are due to accidents, such as dropping or misusing weights, compared to 23% in adult lifters³. One commonly cited concern is that using weights early on in life may negatively affect growth; however, this has been thoroughly disproven⁴.
The Benefits of Youth Strength Training
Increased Physical Literacy
Physical literacy is defined as “the ability, confidence, and desire to be physically active for life”⁶ and is a cornerstone for lifelong health and fitness. Early resistance training develops a set of movement skills that facilitate long-term engagement and confidence in physical activity⁷. Stronger youth become more efficient movers and are likely to navigate physical challenges with greater confidence and competence in their abilities⁸.
Decreased Injury Risk
Prominent organizations like the WHO⁹, IOC¹⁰, and NSCA¹¹ emphasize that regular resistance training helps reduce injury risk and promotes physical literacy among children. Stronger youths are more resilient to the stresses of sports and less likely to suffer from acute injuries and overuse pain¹². This is particularly relevant for young girls, who tend to have higher injury rates¹³.
Improved Sports Performance
Regular resistance training develops muscular strength, power, and endurance, which in turn improves a child's ability to run, sprint, jump, throw, and change direction¹⁴. Enhancing these physical characteristics leads to improved overall sports performance and greater enjoyment of sports and physical activity.
Physical and Psychological Wellbeing
Resistance training supports optimal physical development for both sedentary children and those involved in high volumes of structured sports¹⁵. Sedentary children benefit from structured activity, while young athletes—especially those specializing in sports at an early age—are often at risk for developing overuse injuries due to repetitive movements and muscle imbalances. Resistance training helps build resilience in the body’s tissues and supports diversified motor skill development, best optimized before the onset of puberty¹⁶.
Additionally, even in children participating in structured sports, only 24% are engaging in the required duration of physical activity due to time spent listening to coaches¹⁷. Beyond physical benefits, resistance training can also significantly improve mental health through enhanced confidence and body image¹⁸.
Long-Term Health
Engaging in resistance training at an early age helps lay the foundation for physical qualities that can benefit individuals well into later life. This is particularly important for bone health, as early activity can significantly impact cortical bone thickness, leading to a decreased risk of fractures and osteoporosis in later life¹⁹.
When to Start
The IOC and other advocates of long-term athletic development recommend early participation²⁰. A child may begin resistance training once they are emotionally mature enough to follow directions and demonstrate adequate balance and postural control, typically around the age of 6 to 7²¹.
Get Started with Club 360
If you want your child to experience the numerous benefits of resistance training in a safe, fun, and motivating environment, come speak to one of our experienced trainers today! We currently have a special offer of a free initial consultation, where you can discuss your goals, special requirements, and conduct a basic assessment of your child's current abilities to design a tailored program that optimizes their outcomes.
Contact info@club360.jp today for more details
References
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3. Myer GD, Quatman C, Khoury J, Wall E, and Hewett T. Youth vs. adult ‘‘weightlifting’’ injuries presenting to United States emergency rooms: Accidental vs. non-accidental injury mechanisms. J Strength Cond Res 23: 2054
4. Falk B and Eliakim A. Resistance training, skeletal muscle and growth. Pediatr Endocrinol Rev 1: 120–127, 2003.
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19. Weatherholt, A. M., & Warden, S. J. (2018). Throwing enhances humeral shaft cortical bone properties in pre-pubertal baseball players: a 12-month longitudinal pilot study. Journal of Musculoskeletal & Neuronal Interactions, 18(2), 191.
20. Faigenbaum AD, Myer GD. Resistance training among young athletes: safety, efficacy and injury prevention effects. Br J Sports Med. 2010;44:56-63
21. Kushner AM, Kiefer AW, Lesnick S, Faigenbaum AD, Kashikar-Zuck S, Myer GD. Training the developing brain part II: cognitive considerations for youth instruction and feedback. Curr Sports Med Rep. 2015;14:235-243.
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