Sensible Strength Training

An Introduction for Parents

While questions concerning the benefits, risks and safety issues of strength training young athletes remain the same today as they were for you and I at their age, there are now more scientifically based answers to these questions.  Through the remainder of this introduction I will try to answer some of the more commonly asked questions that concern parents using current literature and research as my guide.

Is it safe for young athletes (10-14 year olds) to strength train?

The answer is a resounding “yes”!  Studies show that a moderate intensity strength-training program can help to increase muscular strength and endurance in children (Payne et. al, 1997 and Guy & Micheli, 2000), decrease risks of injury while playing sports, and increase bone density in children (Faigenbaum, 2000).

The American Academy of Pediatrics position on Strength Training supports strength and resistance-training programs for pre-teen children if programs take into account the maturation levels of the youngster involved and maximal lifts are avoided (AAP, 1990).  Dr’s. Fleck and Kraemer, two leading researchers in the field of strength training, agree with the AAP’s position (Fleck & Kraemer, 1993).

The programs outlined in this book follow both the guidelines put forth by the AAP and those of Dr.’s Fleck and Kraemer.

At what age can one start strength training?

There is no “minimum” age determined as appropriate for starting a strength-training program.  Common sense and moderation are probably the best guides while taking into account the physical and mental maturation of the youngster involved.  The goal of the program put forth in this book is to introduce young athletes to the stresses of training, first through calisthenics-type exercises, like push-ups and sit-ups, before introducing them to barbell and dumbbell type exercises. 

The focus is on teaching basic strength training techniques and principles while promoting safe training habits.  This will establish a sound base for students to build upon in their junior and senior high school years.  If you have questions concerning your sons or daughters readiness to strength-train, you should consult with your family physician.

As a general rule, however, youngsters aged 9-11 should be safe performing exercises that use their bodyweight as resistance (push-ups, dips, pull-ups, and sit-ups for example).  Youngsters that are 12-13 years old should be allowed to train with barbells and dumbbells provided lighter weights are used with higher repetitions.  Specific guidelines for such are presented in Chapter 5.

Should “females” strength train also?

Absolutely!  Strength training is particularly important for females as they are at a higher risk for osteoporosis, or bone disease caused by mineral loss.  There are several studies to suggest that strength-training increases bone mass in pre-menopausal girls (Heinonen et. al, 2000 and Witzke & Snow, 2000).

What are some risks involved with strength training?

As with any activity, there can be risk involved with strength training.  The major concern with young people who strength train is the repetitive, high stress pressures placed upon the “epiphyses”, or growth plates.  Repeated injury to these structures may inhibit growth...however...the guidelines presented in Chapter 5, Strength Training Guidelines, are designed to insure the young athlete’s safety.  If youngsters train in a safe and progressive manner, the benefits of training far outweigh the risks.

Realistic expectations include:

• Improved muscular strength and power,
• Little, if any, change in muscle size,
• Improved muscular endurance,
• A leaner, more positive looking fat to weight ratio,
• Improved strength and stability around joints,
• Improved total body strength,