Resistance training to prepare youth athletes for competitive sports: beneficial or detrimental?

As coaches, parents, and teachers, we do our best to provide youth athletes with the best possible resources to stay healthy, excel in activities they love, and develop life long habits. Part of doing just that is staying informed with up to date science and a second part is recognizing the myths and putting them to rest. Until recently, resistance training and “weightlifting”, defined differently by the UKSCA’s (United Kingdom Strength and Conditioning Association) position statement on youth resistance training, has been recognized as detrimental to children and their ability to grow and develop. As of today, there is limited research supporting this myth if any. The benefits of introducing and progressing youth athletes through an age appropriate resistance and weightlifting program are limitless and outweigh any risks associated. Along with the UKSCA’s position statement, the NSCA’s (National Strength and Conditioning Association) speaks similarly to the benefits found in various research studies.  Benefits are seen in children as early as 5 years of age where an introduction to physical activity and sound movement are essential for healthy growth and development.

So what are the benefits:

• Increased physical activity in a growing sedentary population.
• The development of the central nervous system for improved muscular function.
• The development of fundamental movement for sport an activity at a very pivotal time during peak growth.
• Greater preparedness for competitive sports and activities throughout adolescents and adulthood.
• Decreased injury rate across all ages specifically in those that cause hospitalization.
• Increased bone density and health.
• Increased confidence and coordination in mechanically sound movements.

Both articles provide evidence based research that supports the conclusions above. Strength or resistance training is not about gaining muscle mass at this age. It’s about developing mechanically sound movements, increasing coordination and recruitment of muscles to decrease muscular imbalances, and build confidence in young athletes so that they can excel in life. Age, defined as biological versus chronological, comes with defined training goals to ensure continued growth and healthy progress, and when in the hands of an informed, accredited coach, a resistance training program for your little one can give them the opportunities to excel in many aspects.

Read the articles below for guidelines and more: 

UKSCA Position Statement: Youth Resistance Training

Lloyd, R., Faigenbaum, A., Myer, G., Stone, M. H., Oliver, J. L., Jeffreys, I., … & Pierce, K. (2012). UKSCA position statement: Youth resistance training. Prof Strength Cond, 26, 26-39.

NSCA Updated Position Stand on Youth Resistance Training

Faigenbaum, A. D., Kraemer, W. J., Blimkie, C. J., Jeffreys, I., Micheli, L. J., Nitka, M., & Rowland, T. W. (2009). Youth resistance training: updated position statement paper from the national strength and conditioning association. The Journal of Strength & Conditioning Research, 23, S60-S79.

Is your child too young to train?

Dr. Jay Williams does a fantastic job conveying the important roll resistance training plays in a child’s success in both sport and day to day activities and at an age as early as 5 and 6 years old.   In 2009, The National Strength and Conditioning Association (NSCA) updated their position on youth resistance training and listed 7 final conclusions:

1. Is relatively safe
2. Can enhance the muscular strength and power in youth
3. Can improve the cardiovascular risk profile in youth
4. Can improve motor skill performance and may enhance sports performance in youth
5. Can increase a young athlete’s resistance to sports-related injury
6. Can help improve the psychological well-being of youth
7. Can promote and develop exercise habits during childhood and adolescents

To paint a better picture, as I know it might be difficult to imagine your child participating in a resistance training program prior to high school sports, we must better convey that “resistance training” is not just barbells and heavy weights. As your child develops, the focus of their training program will adapt including the equipment or methods used to reach the goals of the program. Programs may and will include body weight exercises, resistant bands, medicine balls, and age appropriate weights that allow for better functionality of the program. Plyometrics and other methods of functional training are used to build strength, coordination, and develop overall fitness in youth participants.

With many parents sharing common fears such as: stunting growth, damaging growth plates, and causing injury, The NSCA and other current research has found little or no evidence  supporting the fears in question.  Injury is minimal and almost all injuries are found when improper supervision was provided.  Without a doubt, the benefits outweigh the risks and when instructed by professional and knowledgeable coaches, it can only aid in a youth athlete’s  ability to reach their potential on and off the field.

Read Dr. Jay Williams’ article here “National Strength & Conditioning Association’s Position Statement on Youth Resistance Training”