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What is strength training?
Strength training (or resistance training) uses resistance to help build strength.
The resistance comes from using weight machines, free weights, bands, or tubing, or the individual's own body weight.
While doing this, your child should always be supervised, and it is best to have them coached by someone certified in strength training.
What are the benefits of strength training?
It helps to make muscles stronger.
It helps your body to stay healthy, including your heart, bones, and it can lower your cholesterol.
It is helpful for every body type and every weight.
As your body builds more muscle, it can stay at or work towards a healthy weight.
Research also shows a possible reduction in knee injuries in girls when strength training is combined with a plyometric (jumping) program.
When can my child start strength training?
Most kids can start around 7 to 8 years old if:
They can follow directions well to avoid any injuries.
They have the strength to do the exercises they are taught.
They are playing other sports, as strength training can help with sports performance.
They WANT to participate.
You can always check with your child’s primary care provider if you aren’t sure.
Who should not do strength training?
If your child has any type of heart condition, be sure to check with their pediatric cardiologist (their heart doctor) or primary care provider.
If you have been told your child has high blood pressure, check with your child’s primary care provider.
If your child has seizures.
If your child had cancer and was treated with chemotherapy.
How does strength training work?
It usually involves doing the exercises for 20 to 30 minutes 2 to 3 times per day.
It is best to warm up before and cool down after for 10 minutes.
It is best to work muscles throughout the body including the core.
It is best if done for at least 8 weeks.
The most benefit comes from doing aerobic activities (ex: running, jumping) along with a combination of strength exercises.
Use of proper form to reduce injury is key.
Weight can be increased but should be guided by the trainer and not be more than a 10% increase per week.
So, increase the weight by small amounts each week.
How can injuries be prevented?
Stop if there is any pain.
Make sure to stretch before and after for about 10 minutes.
If injuries occur, avoid training until they have completely healed.
Avoid lifting anything heavier than the trainer advised.
Make sure your child uses the proper form they learned with their trainer when lifting.
Make sure your child is getting enough rest and allowing their body time off to recover.
Weightlifting should always be done with adult supervision.
Start low and go slow to build the strength that the muscles need.
Your child needs to stop if they are tired or having trouble breathing.
Make sure any machines are at the right height for your child.
Make sure your child is wearing proper clothing, including closed-toed shoes.
No 1-repetition maximums, maximum weights, or ballistic maneuvers should be performed before reaching maximum bone growth.
Check with your child’s primary care provider if you have any questions about this.
This publication was adapted from information within American Academy of Pediatrics Patient Education Handouts, UpToDate Guidelines and Healthychildren.org
Reviewed by: TT D.O., AR D.O. | 10/2024