Strength Training by Children and Adolescents

We are often asked about the use of strength training by children and adolescents.  Our evidence based belief is strength training when done with proper technique and appropriate load will not only improve sports performance, but helps prevent injuries and enhances long-term health.

Strength coach John Welbourn points out, "The Bulgarian National Sports Academy in Sofia, Bulgaria uses the vertical jump as way to assess adolescents that had athletic potential. The ability to generate force at young age (displayed by a vertical jump), before strength training had entered the equation, was a solid way to assess the most genetically gifted."

"Another bit of information coming out of the eastern bloc of old, pertains to a study involving prepubescent kids. One group was exposed to strength training before puberty and others were not. Then at the age of 13-14 all the subjects were put into a general strength-training program. On average, the group that had been exposed to strength training gained muscle and strength at a greater rate then the non-exposed group. They theorized there was a “priming of the pump” effect within the muscles and nervous system in the kids that had been exposed to physical training. The gains can be attributed to the hormones released during puberty; the body is flooded with testosterone and those kids that had the “priming of the pump” effect made greater physical advances, as there body was more able to utilize/maximize the hormone release."

"In the prepubescent stage boys and girls have similar strength, and at this age children are working on developing their neuromuscular systems. Strength training for kids should consist of skills, coordination, stability, movement, agility, kinesthetic awareness, flexibility and balance. This should include big muscle groups that utilize body weight movements and free weights with light manageable loads. Things like Olympic weightlifting, gymnastics and plyometric movements. If these exercises and movement patterns are taught at a young age the athlete will have a greater advantage in technique as they progress in age and strength. On a side note, strength training in youngsters has been shown to promote increased bone mineral density. The gymnastics movements teach strength in the trunk, shoulders and limbs that is not found anywhere else. Plyometric movements have great carry over to speed, aid in the Olympic movements and vice versa."

The Journal of the American Academy of Pediatrics published the following article:

Strength Training by Children and Adolescents
DOI: 10.1542/peds.2007-3790
Pediatrics 2008;121;835-840
Council on Sports Medicine and Fitness

The online version of this article, along with updated information and services, is
located on the World Wide Web at:
http://www.pediatrics.org/cgi/content/full/121/4/835