What Age To Start
Youth strength training has been a controversial topic in the exercise community over the past 30 years. There are many people that have bought into the idea that individuals should not engage in resistance training activity until they are well into their teenage years. The reality, however, is that many of these claims are unsubstantiated. The more contemporary and scientifically supported thought surrounding resistance training is that it is in fact safe and effective in advancing a child’s physical literacy if integrated in a logical, bottom-up fashion.
Youth can benefit substantially from resistance programs if the following progression is implemented:
1. Teach the basic body movement patterns so that the athlete can build coordination, gain mobility & flexibility and learn how their muscles move their body;
2. Introduce bodyweight resistance movements to begin training more specified muscle groups and to continue training the athlete’s neuromuscular systems;
3. Once body-weight movements are mastered, the athlete can progress to more muscle specific light-weight, form-perfect resistance training while remaining in a weight range where a high number of repetition is possible;
4. Once the athlete is executing basic light-weight movements with perfect form, the load can slowly be increased in response to increases in the athlete’s capabilities.
The principles of youth training are not that much different from the principles that you would follow with any adult who is new to working out. As long as you are following a plan that is designed with your skill level in mind and with attention to proper form, it is pretty much never too young to train your body.
References:
Burt, L. A., Greene, D. A., Ducher, G., & Naughton, G. A. (2013). Skeletal adaptations associated with pre-pubertal gymnastics participation as determined by DXA and pQCT: A systematic review and meta-analysis. Journal of Science and Medicine in Sport,16(3), 231-239. doi:10.1016/j.jsams.2012.07.006
Conroy, B. P., Kraemer, W. J., Dalsky, G. P., Miller, P. D., Fleck, S. J., Kearney, J. T., . . . Maresh, C. M. (1990). Bone Mineral Density In Elite Junior Weightlifters. Medicine & Science in Sports & Exercise,22(2). doi:10.1249/00005768-199004000-00459
Faigenbaum, A. D., & Myer, G. D. (2009). Resistance training among young athletes: safety, efficacy and injury prevention effects. British Journal of Sports Medicine,44(1), 56-63. doi:10.1136/bjsm.2009.068098
Klein, C. (2015). Kids and Strength Training: When Can They Start? https://www.issaonline.edu/blog/index.cfm/kids-and-strength-training-when-can-they-start
Lloyd, R. S., Faigenbaum, A. D., Stone, M. H., Oliver, J. L., Jeffreys, I., Moody, J. A., . . . Myer, G. D. (2013). Position statement on youth resistance training: the 2014 International Consensus. British Journal of Sports Medicine,48(7), 498-505. doi:10.1136/bjsports-2013-092952