Strength Training in Adolescents |
What does the American Academy of Pediatrics say?
http://aappolicy.aappublications.org/cgi/content/full/pediatrics;107/6/1470
Parents and athletes often ask if lifting weights is safe. Questions about altering growth, hormones, and
overall health are concerns. Coaches of various sports encourage weight lifting at ages younger than what
many people think is appropriate. As a pediatrician with an interest in sports medicine, I'll share my
approach; obviously there is more than one perspective on this topic.
Weight lifting has generally been a part of training for high school aged football players. It has gained
acceptance in other sports over the last several years. My approach to strength training allows any athlete to
participate in a conditioning program that will increase strength without risk to adolescent growth and
development.
The Basics: Resistance training makes someone stronger when the athlete has a
consistent schedule. Working out three to four times per week is better than expecting a
once a month workout to make you stronger. Injuries are more common when an athlete
expects to lift the same amount lifted several weeks ago without training in between.
Injuries also occur without a spotter (trainer) and while "showing off" or max lifting
(one time lift.)
How to get started- First, anyone still growing (generally under 18 years old) has open growth plates. These
relatively soft bones can be injured with repetitive trauma or stress. Weight training with maximum lifts (the
max, or one time lift) puts adolescents at risk for growth plate injury. It also increase the risk for back injuries,
hernias, and muscle sprains. MAXIMUM LIFTS ARE DANGEROUS for growing adolescents and not
recommended in this article.
Instead, low weight, high repetition lifts are safe and effective. Isolating a muscle group such as arm curls
with a dumb-bell for the bicep muscle is a good exercise. The lift should be a slow controlled flexion of the
arm with a three sets of 15 repetitions. Each athlete will be able to do this exercise with a different weight. A
smaller athlete may need an eight pound weight and participate with a larger athlete doing the same exercise
using a twenty-five pound weight. If they are unable to do 15 repetitions, lower the weight and if the exercise is
easy to accomplish then increase the weight. Teach young athletes to think about isolating the muscle while
slowing lifting the weight and slowly returning it to the starting point. Lifting weights quickly may cause the
athlete to use other muscle groups and lessen the effectiveness of the lift for the muscle group they are
intending to strengthen. Some people lift too much weight (only able to accomplish 8 lifts or less). Either
mistake may cause the athlete to swing their back or their shoulder to assist in getting the arm to the flexed
position. This risks back or shoulder injury and prevents the exercise from really working the intended
muscle- the bicep.
Athletes of all ages and levels need a trainer. Whether that is a coach, parent, or professional trainer- the
athlete will benefit from the safety of someone helping lift the weights if they get too fatigued. It is also helpful
to have someone watching to insure technique is correct- slow, smooth, isolated movements. And lastly, it is
a great way to spend quality time with your child.
Questions: Can an adolescent actually gain strength from weight conditioning? Some people question if a
child who is not mature (testosterone not at adult level) gets any benefit from weight training. The answer is
"yes". Studies have been done that prove increased strength in adolescents in conditioning programs-
although they do not show a large increase in muscle mass (size) until testosterone increases during
puberty- young athletes do have an increase in the amount they are able to lift as well as the
speed/smoothness of their technique after a certain amount of training.
Equipment needed?- Actually, you don't have to buy anything at first. Resistance exercises can start with your
own body weight. Pull-ups on a bar at the city park, push ups and stomach rocks on the floor are a great start.
Remember the goal is 3 sets of 15 repetitions for each exercise- slowly and smoothly. A thera-band might be
the first thing to buy. Lastly, free weights can be purchased. Light weights, high repetitions. Research with
books on what exercises are best.
Don't forget about aerobic exercise- Lastly, aerobic exercise is important as well. Cardiac health as well as
keeping a healthy body weight (Body mass index BMI) is best accomplished with good nutrition and exercise.
Running, swimming, and bicycling are three examples. At least twenty minutes per day is recommended.
wellbody
Focused on the healthcare of athletes
Bottom line- Resistance training will make you stronger, faster, and better than your competition. Talk to your physician before starting your strength program. |
| The Science: When a muscle is asked to lift an object in repetition, blood is recruited to that area as there is an increase in oxygen demand. After several lifts- 3 sets of 15 repetitions is the goal- the muscle nears exhaustion and realizes if it is to do the exercise in the future, it will need more muscle. The muscle cells hypertrophy (get larger) and prepare for the next time. After several episodes of work, nearing exhaustion, and increased blood supply to that area- the muscle gets larger- and therefore stronger. |
