Resistance Training for Kids: How Young is Too Young?

Resistance training has been proven to reduce the risk of diabetes, cardiovascular disease, osteoporosis, and low back pain, while improving functional mobility and mental health. We know resistance training is beneficial for our health and longevity, but when should we start? There is a common misconception that kids are too young to strength train and instead should wait until after puberty to begin training. However research has shown that children as young as 5 years old can benefit from resistance training. In general, if a child is ready to play sports, they are ready for strength training. Youth weight training has been shown to promote neuromuscular development, build skeletal muscle, prevent sports injuries, reduce cardiovascular disease risk, build healthy habits, and improve psychosocial well-being. 

With children as well as any novice lifters, it is imperative that proper form is learned prior to the addition of heavy loads. Due to the need for children to learn motor control and adapt to constantly growing bodies, trunk control and stability are essential for youth athletes. In general total body training using free weights is superior to isolated machine training. As long as properly supervised, injury rates amongst youth strength training has been shown to be a mere 0.7%. Meanwhile, early strength training reduces the risk of sporting and overuse injuries by as much as 50%. Amongst young females, those who started strength training before puberty had significantly greater hamstring strength and lower extremity control than those who started later in life, both keys to reducing the risk of ACL tears. 

A common misconception surrounding strength training with children is that skeletally-immature bones cannot handle the force of external loads, thus damaging growth plates. However, research shows just the opposite. Resistance training amongst prepubescent children has been shown to increase bone mass and reduce the risk of osteoporosis later in life, as long as accompanied by proper nutrition. 

In current times where the obesity rate of children has grown by 47% over the past decades, building healthy habits from a young age is imperative. Research shows that children who engage in sports training at a younger age are more likely to continue to be active throughout adulthood, compared to those who start later in life. 

If you want help getting your child started with strength training, come see us for personal, partner, or small group training. With a background in physical therapy, we have the knowledge to emphasize technique, neuromuscular control, and safe loading for youth athletes. Allowing them to reap the rewards to strength training while minimizing risk of injury.

References

1. Westcott WL. Resistance training is medicine: Effects of strength training on health. Current Sports Medicine Reports. 2012;11(4):209-216. doi:https://doi.org/10.1249/JSR.0b013e31825dabb8
   

2. Faigenbaum AD, Kraemer WJ, Blimkie CJR, et al. Youth Resistance Training: Updated Position Statement Paper From the National Strength and Conditioning Association. Journal of Strength and Conditioning Research. 2009;23(5):S60-S79. doi:https://doi.org/10.1519/jsc.0b013e31819df407
   

3. Faigenbaum AD, Myer GD. Pediatric Resistance Training. Current Sports Medicine Reports. 2010;9(3):161-168. doi:https://doi.org/10.1249/jsr.0b013e3181de1214
   

4. Myer GD, Faigenbaum AD, Ford KR, Best TM, Bergeron MF, Hewett TE. When to Initiate Integrative Neuromuscular Training to Reduce Sports-Related Injuries and Enhance Health in Youth? Current Sports Medicine Reports. 2011;10(3):155-166. doi:https://doi.org/10.1249/jsr.0b013e31821b1442