Is It Good For Youth To Do Strength Training?

Numerous researchers, physicians, practitioners, and coaches have an interest in the topic of youth strength training. When to begin, how much is sufficient or excessive, and what to prescribe are continually disputed and scrutinized. Nonetheless, a substantial amount of scientific evidence currently supports involvement in youth resistance training programs that are carefully developed, monitored, and directed by experienced specialists. In addition, the benefits of beginning strength training at a younger age can have long-term effects on a person's healthy lifestyle and future sports participation.

Youth Resistance Exercise and Athletic Performance

Youth athletic performance improvement is a difficult task, and achieving high levels of athleticism requires a comprehensive long-term approach. In many instances, sports involvement alone may not provide adequate motivation to do this. All forms of resistance training (e.g., strength, power, and speed training) can mitigate these problems by protecting against injuries and positively influencing youth athletes' physical literacy, hence mitigating the effects of low physical activity and early sport specialization among children.

Young athletes with more muscular strength will be better equipped to learn complicated motions, acquire sport tactics, and withstand the rigors of training and competition. Therefore, the prescription of resistance training should be based on an appropriate progression depending on training age, motor skill competency, technical proficiency, and existing strength levels. The biological age and psychological maturity level of the child or adolescent should also be considered.

In general, strength-training programs are safe. When performed correctly, strength exercises will not harm developing bones. Before beginning a strength-training program, adolescents with certain medical disorders, such as uncontrolled high blood pressure, seizures, or cardiac difficulties, must receive clearance from their physicians.

Stop your workout if something doesn't seem right, if you experience pain, or if you hear or feel a "pop" during strength training. Check with a physician before returning to training. Depending on the severity of the injury, you may need to alter your training regimen or perhaps stop lifting weights for a period of time.

People tend to group all forms of weightlifting together. There is a significant distinction between strength training, power lifting, and bodybuilding, though. Power lifting focuses on how much weight an individual can lift at once. The objective of competitive bodybuilding is to increase muscular mass and definition. Some individuals who desire large muscles may use anabolic steroids or other performance-enhancing substances. These chemicals are dangerous and can lead to issues such as mood changes, acne, hair loss, and high blood pressure. In addition, they raise the risk of cancer, heart disease, and sterility in users.

What is a good routine?

Here are some fundamental rules for strength training

• Warm up with 5–10 minutes of vigorous activity before each session.
• If you are new to strength training, begin with body-weight exercises (such as sit-ups, push-ups, and squats) for a few weeks and focus on your form and technique without weights.
• When you have mastered good form, begin with relatively light free weights or bands with little resistance. As your strength develops, progressively increase the weight, number of sets, or types of exercises you perform.
• Start with 1 to 2 sets of 8 to 12 reps. A licensed trainer, coach, or teacher can help you develop a personalized program.
• Learn proper form and always train under supervision.
  After each workout, cool down with gentle movements and static stretching.

For optimal results, perform strength training for at least 20–30 minutes, two or three times a week. Take at least one day off between sessions.Work the primary arm, leg, and abdominal muscular groups (abdominal muscles, back, and buttocks).

Strength training is only one component of a well-rounded workout regimen. Experts recommend at least one hour of moderate to strenuous physical activity per day, including strength training and cardiovascular exercise.

Additionally, consume lots of fluids and a nutritious diet for enhanced performance and recuperation.

Overall Advantages of Strength Training for Youth

• Increase a child's bone density.
• Help maintain a normal blood pressure
• Assist a youngster in preserving a healthy weight
• Boost the confidence and self-esteem of a child
• Enhance a child's strength and stamina
• Help prevent sports-related muscle and joint injuries in children.
• May increase a child's athletic performance.
• Promote a healthy lifestyle for the future of the child by teaching him or her age-appropriate practices.

A strength training program comes with a variety of health benefits. Get started by scheduling a Free Consultation today. Free Consultations are available at the HIVE Gym and virtually through our website.

REFERENCES

Dahab KS, McCambridge TM. Strength training in children and adolescents: raising the bar for young athletes?. Sports Health. 2009;1(3):223-226. doi:10.1177/1941738109334215

Faigenbaum AD, Kraemer WJ, Cahill, et al. Youth resistance training: Position statement paper and literature review. J Strength Cond Res. 1996;18:62

Ozbar, N., Ates, S. & Agopyan, A. (2014). The effect of 8-week plyometric training on leg power, jump and sprint performance in female soccer players. Journal of Strength and Conditioning Research, 28(10), 2888– 2894

Lake, JP and Lauder, MA. Kettlebell swing training improves maximal and explosive strength. J Strength Cond Res 26(8): 2228–2233, 2012