Youth Resistance Training: Beneficial or Harmful?

By: Jessica Imppola

Is resistance training appropriate for preadolescent children? Traditionally resistance training is

used to improve performance variables in varsity, professional, and other high performance athletes.
Beliefs against incorporating resistance training into prepubescent training were based on the idea
that; they could potentially stunt growth due to epiphyseal/growth plate damage, create various
safety issues, and the fact that the American Academy of Pediatrics stated resistance training was an
“unnecessary risk as it was concluded that prepubertal children were unable to increase strength or
muscle mass because they lacked circulating androgen hormones” (Myer & Wall, 2006). However,
“because aspiring young athletes cannot play themselves into shape, one of the greatest benefits of
youth resistance training may be its ability to better prepare children and adolescents for successful
and enjoyable participation in athletic activities” (Faigenbaum, Kraemer, Jeffreys, Micheli, & Rowland,
2009).

Growth plates have been deemed a vulnerable point of injury for preadolescent athletes as
they tend to be “weaker than the adjacent connective tissue and therefore more easily damaged by
repetitive microtrauma” (Faigenbaum, Kraemer, Jeffreys, Micheli, & Rowland, 2009). Despite this,
following appropriate nutritional guidelines and taking into account individual differences, resistance
training can maximize bone density (Faigenbaum, Kraemer, Jeffreys, Micheli, & Rowland, 2009) and in
turn be a preventitive measure for sport induced injuries. It is true that resistance training can cause
injuries in youth; however, reported injuries were due to the result of accidents that could have been
avoided with proper supervision and techniques (Ignjatovic, Stankovid, Radovanovic, Markovic, &
Cveka, 2009).Therefore, it is important to have coaches with recognized professional certification (eg.
National Strength and Conditioning Association [NSCA] Certified Strength and Conditioning Specialist
or NSCA Certified Personal Trainer) and adequate supervision before implementing a resistance
training program for youths. Furthermore, if qualified supervision is not avliable it is not recommended
for youth to perform a resistance training program due to the increased risk of injury (Faigenbaum,
Kraemer, Jeffreys, Micheli, & Rowland, 2009).

Although prepubescent athletes do not have circulating androgens within their body, they still
have the opportunity to gain strength through resistance training programs. After conducting a meta-
analysis Falk and Tenenbaum (1996) reported a 13-30% increase in pre-adolescent strength over an
18-20week program. However, increased strength in pre-adolescent children has been attributed more
to neurological adaptations than morphological changes, because little hypertrophy has been observed
(Behm, Faigenbaum, Falk, & Klentrou, 2008). Neurological adaptations have been thought to occur in
the form of “increased motor unit activation or other changes such as improved inter-muscle
coordination or neuromuscular learning (Kraemer, Fry, Frykman, Conroy, & Hoffman, 1989;Ozmun,
Mikesky, & Surburg, 1994; Ramsay, Blimkie, Smith, MacDougall, & Sale, 1990). Yet on the other hand
small hypertrophic changes have been noted when measured with more sensitive equipment

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 Youth Resistance Training: Beneficial or Harmful?
By: Jessica Imppola

(magnetic resnance imaging and ultrasound) (Ignjatovic, Stankovid, Radovanovic, Markovic, & Cveka,
2009) demonstrating that preadolescent children can in fact experience strength gains with
neurological and morphological adaptations.

In terms of advanced multi-joint exercise like Olympic-style lifts, as long as qualified coaches
are training and adequeatly supervising youths, injuries have been reportedly low (Byrd, Pierce, Rielly,
& Brady, 2003; Hamill, 1994; Pierce, Byrd, & Stone, 1999). In one report noted in the NSCA’s position
paper“the overall injury rate per 100 participant hours was 0.8000 for rugby and 0.120 and 0.0013 for
resistance training and weightlifting, respectively” (Hamill, 1994). However, it must be taken into
account that because these lifts are quite complex they require a more “complex neural activation
pattern and therefore participants need to learn how to perform these lifts early in the workout with a
relatively light load (eg, wooden dowel or unloaded barbell) to develop coordination and skill
technique without undue fatigue” (Behm, Faigenbaum, Falk, & Klentrou, 2008). In fact Olympic lifting
is promoted in the Canadian Society Exercise Physiologists position paper regarding resistance training
in children and adolescents as they may “potentially enhance neuromuscular organization” during the
developmental period (Behm, Faigenbaum, Falk, & Klentrou, 2008) . Additionally,“because weight
lifting movements involve more complex neural activation patterns than other resistance exercises,
childhood may be the ideal time to develop the coordination and skill technique to perform these lifts
correctly” (Dimitrov, 1993). Therefore, when these children mature they will have the knowledge and
motor patterns necessary to progressively do harder lifts; in contrast to spending valuable training
time teaching from step one.
When incorporating resistance training for youth remember:

• It is important to consider whether your athlete(s) are “mentally and physically ready to comply
with coaching instructions and undergo the stress of a training program” (Faigenbaum,
Kraemer, Jeffreys, Micheli, & Rowland, 2009)

• In order to develop a proper and safe periodized resistance training program for youths take into
consideration “the maturational status of the youth, training mode, and extent and intensity of
other activities” (Behm, Faigenbaum, Falk, & Klentrou, 2008).

• Just because preadolescent athletes may not have circdulating androgens, strength gains are
possible.

• Resistance training can act as a preventitive measure for sport induced injuries due to beneficial
adaptations in bone, ligaments, and tendons.

• Learning Olympic lifts may be ideal to start at a childhood age in order to develop the skill,
technique, and coordination to perform these complex lifts correctly at a later time.
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 Youth Resistance Training: Beneficial or Harmful?
By: Jessica Imppola

General Youth Resistance Training Guidelines*

• Provide qualified instruction and supervision

• Ensure the exercise environment is safe and free of hazards

• Start each training session with a 5-10 minute dynamic warm up period

• Begin with relatively light loads and always focus on the correct exercise technique

• Perform 1-3 sets of 6-15 repetitions on a variety of upper and lower body strength exercises

• Include specific exercises that strengthen the abdominal and lower back region

• Focus on symmetrical muscular development and appropriate muscle balance around joints

• Perform 1-3 sets fo 3-6 repetitions on a variety of upper and lower body power exercises

• Sensibly progress the training program depending on needs, goals, and abilities

• Increase the resistance gradually (5-10%) as strength improves

• Cool down with less intensce calisthenics and static stretching

• Listen to individual needs and concerns throughout each session

• Begin resistance training 2-3 times per week on nonconsecutive days

• Use individualized workout logs to monitor progress

• Keep the program fresh and challenging by systematically varying the training program

• Optimize performance and recovery with healthy nutrition, proper hydration, and adequate
sleep

• Support and encouragement from instructors and parents will help maintain interest

*(Faigenbaum, Kraemer, Jeffreys, Micheli, & Rowland, 2009)

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 Youth Resistance Training: Beneficial or Harmful?
By: Jessica Imppola

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