Strength Training for Children
Dr. Wayne Viljoen
Journey Magazine
(Virgin Active, Winter 2006)
Over the years, one of the main concerns associated with
strength training for children has been the risk of potential
injury to the growth plates in their long bones. However,
these injuries have mainly been the result of incorrect
lifting techniques, lifting too-heavy weights, excessive
overhead lifting, and lack of supervision.
It appears, however, that by teaching children
the correct execution and exercise technique, progressing
gradually within individual limitations, and providing adequate
and competent supervision, that this risk is minimal. A
properly supervised, appropriately designed strength-training
programme is safe, can significantly increase strength,
improve motor performance and psychosocial well-being, enhance
overall health and help prevent musculoskeletal injuries
in children.
A key factor in prescribing strength training
for children is the fact that they do not necessarily respond
the same way as adults. Where with adults, heavier loads
and fewer repetitions lead to superior strength gains, it
seems that children initially respond better to higher repetition
– moderate training loads i.e. in the midrange 13-15RM.
This loading range may be equally effective in improving
both strength and endurance in untrained children, which
are integral parts of human development and function. It
has therefore been recommended that strength-training programmes
for children should consist of a minimum of 1 set on a variety
of exercises that cover the major muscle groups with loads
ranging between 6-15RM. Because kids have a short attention
span, it is further recommended that the programme not extend
more than 20-60min, 2-3 times per week. Resistance exercises
should be prescribed depending on the age and physical maturity
of the child. A wide variety of resistance exercise modalities
have been shown to be effective in children. Free weights,
partner-resisted exercise, elastic tubing such as Theraband
or surgical tubing, as well as body weight exercises can
be used quite appropriately for children of all ages.
(Used with permission www.touchline.co.za)
