IS WEIGHT TRAINING DANGEROUS FOR MY CHILDREN?

INJURY TERM 2. JUNE 2007

The benefits of resistance training include body fat reduction (as two kilograms of muscle burns nine more calories an hour then two kilograms of fat), body definition (as muscle takes up a third of the size as fat) , body strength and power (for sports performance and decreasing injury) and boosts to metabolism and self-esteem. This is a fact regardless of age, whether adult or child. Yet the belief persists that weight training is ill-advised for children, leading to stunted growth and other injuries.

Research shows strength training does not hamper growth development and can prevent sports-related injuries to children. It just depends on the type of training, load, repetitions, recovery and technique.

Studies show that children as young as 8 years of age, can benefit from supervised resistance training. Supervision is recommended at this age as technique is the most important aspect of resistance training. Commonsense says that at this age, children would not be lifting heavy weights but any resistance work would be beneficial to the body's development and prevention against injuries through developing strong muscles.

Resistance training can help children learn to control their muscles and can aid bone growth and development.

However, there are restrictions:-

• Don't expect, or push, your children to become an Arnie mini-me.
• Children younger than 10 years of age will not derive that much of a benefit from resistance training. At this age they are better learning motor skills and co-ordination by being exposed to a variety of sports and physical activities.
• The child's maturity. Younger children tend not to have a great concentration level which could be a problem with listening to instructions on technique and poor technique could lead to injury.

Training for specific sports requires different methodologies. Rugby players try to bulk up, requiring lifting heavier weights with fewer repetitions. Tennis players, gymnasts and swimmers want to improve muscle and endurance so they use lighter weights and more repetitions.

In general, it is recommended that children train for specific sports. For instance one set of 20+ repetitions, twice a week, combining upper and lower body muscle groups, with focus on form. Using this level of resistance the growth plates should not be overloaded.

Body weight exercises are safe and effective, eg – push-ups, dips, squats.

Training the core abdominal muscles is highly recommended at this age. A strong mid section means a strong body. A strong core also helps to transfer energy through the body when playing sport, and reduces strain on other regions of the muscular system.

Above all, at any age, but especially under 15 years old, children should be supervised by a qualified professional.

Please feel free to contact an Exercise Physiologist at The Sports Injury Clinic for a safe an effective training program for your child or for any other questions.

Brett Longhurst (TSIC Exercise Physiologist)
brett@tsic.com.au

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