5 Myths Surrounding Youth Strength Training
Children are ready to begin resistance training as early as age 5. (1) But only if participation in weightlifting is a part of a strength program that is safe, effective, and enjoyable. Today's blog will tackle five common myths surrounding youth weight training. With this information, evidence-based chiropractors, and their patients, can make better-informed decisions on whether to embark on a youth strength training program.
Stick around for the end of this blog, where I will give you the three movements every athlete should be able to perform before starting a strength training program.
The 5 Myths
Myth #1: Resistance Training Stunts Bone Growth
Research and clinical observations do not support the fear that resistance training will injure growth plates. Both resistance training and high-strain sports are both beneficial for bone formation and subsequent growth. (2) Numerous factors, including genetics and nutritional status, may influence skeletal health. A modifiable risk factor for skeletal health is exercise! Multi-joint, moderate to high-intensity resistance exercise will help optimize bone mineral accrual during childhood and adolescence. (3) So, weighted training strengthens bones in childhood and adolescence. (1)
Myth #2: Weight Training Is Only For Athletes
Resistance training offers skill-related benefits and positive health effects for all youth. (1) Regular participation in resistance training programs is favorable for body composition, musculoskeletal health, and cardiovascular risk factors.
A little-known fact for youths, however, anyone over the age of 40 knows this to be true—effects are short-term.
After a period of detraining, all measures of muscular fitness regress to baseline values. (2) Results further suggest the need for a regular commitment to physical activity and resistance training for youths.
Myth #3: Young Athletes Should Wait Until Age 12 Before Lifting Weights
Athletes should begin resistance training once they can follow directions and safety rules concerning resistance training. Young athletes should seek advice from fitness and medical professionals to begin a new training program safely. While children are ready to begin resistance training as early as 5, age should not be a determinant in starting a weight training program.
Myth #4: Girls Will Get Bulky Weight Lifting
Resistance training gains are due to neuromuscular adaptations, not increased muscle bulk. Increases in strength during childhood are directly related to the maturation of the central nervous system. Improvements in strength are due to neural development. The structural changes, including larger muscles, will not occur until the athlete matures through increased hormonal concentrations. So muscular size does not equal strength, especially in kids.
Myth #5: Resistance Training Is Unsafe For Youths
Youth strength training should focus on technique and utilization of safe methods. The key to a successful program includes using a qualified instructor and continued supervision. Keeping the training program simple will prevent injury during weight training. Training should be multifaceted, designed to increase muscle strength, enhance movement mechanics, and improve functional ability. Essentially, don't do the same ten exercises over and over! Resistance training may be the most effective strategy to reduce sports-related injuries in our youth population. (2)
Is Your Youth Athlete Ready For Weight Training?
Use these three movement screens to help you decide if a patient is ready for weight training. The upper and lower extremity Y-balance exercises will demonstrate if the patient is able to stabilize his/her core while performing purposeful extremity movement. Diaphragmatic breathing assessment is designed to assess for proper core stability during athletic movement. Be sure to listen to the audio for each video demonstration.
Lower Extremity Y-Balance
Using tape or string, make a large symmetrical Y-shape on the ground. Place a book or other light object on each line approximately one foot from the center. Begin with your feet together at the center of the Y (where all of the points intersect). Make sure both feet are lined up with one piece of tape. Use one foot to slide a book or shoebox as far as possible along each line. Use your toes to slide the edge of the object, do not place them on top of the object. Do not shove off at the end of the push. Any attempts that result in imbalance or stumbling are disqualified. Mark your spot or measure how far you reach in each direction. Reach in every direction, then repeat to try to beat your distance with each subsequent repetition.
Upper Extremity Y-Balance
Using tape or string, make a large symmetrical Y-shape on the ground. Start from a push-up position, so you can place one hand in the center of the Y (where all of the points intersect) and the other hand out on any arm of the Y. Grasp a water bottle or a similar object with your outermost hand, then reach out as far as possible in each direction to set the bottle on top of each line. Mark your spot or measure how far you reach in each direction. Reach in every direction, then repeat to try to beat your distance with each subsequent repetition.
Diaphragm Breathing
Begin lying flat on your back with your knees elevated and feet on the floor. Place one hand on your abdomen, and the other over your breastbone. Breathe in slowly and deeply through your nose. If you are breathing properly from your diaphragm, only the hand over your abdomen should rise, and the hand over your chest should remain still. Once you are able to breathe by moving only your abdomen, you may use your lower hand to lightly compress your abdomen as you breathe in, then relax the pressure as you breathe out. Alternately, you may apply light pressure to the sides of your lower ribs as you inhale. The ideal breathing cycle (while resting) is three seconds of inhalation followed by six seconds of exhalation. If you find that you are breathing out too quickly, you may try exhaling through pursed lips in order to gradually increase the length of exhalation. You should practice proper breathing in multiple positions; first, lying flat on your back, then sitting, then standing, and finally, while performing more challenging movements, like squatting with your hands overhead. Perform as directed.
Download this infographic for your next patient considering strength training for a youth athlete. As always, thanks for reading the blog, and if you have any questions or concerns, email me at Brandon@ChiroUp.com.
Check out ChiroUp for more information on exercise progression and the most up-to-date information on how to assess and treat over 115 musculoskeletal diagnoses commonly seen in chiropractic practice.
-
1. Faigenbaum AD, Stracciolini A, MacDonald JP, et al. Mythology of youth resistance training. British Journal of Sports Medicine 2022;56:997-998.
2. Lloyd, R. S., Faigenbaum, A. D., Stone, M. H., Oliver, J. L., Jeffreys, I., Moody, J. A., … Myer, G. D. (2013). Position statement on youth resistance training: the 2014 International Consensus. British Journal of Sports Medicine, 48(7), 498–505.
3. Yu CCW, Sung RYT, So RCH, et al. Effects of strength training on body composition and bone mineral content in children who are obese. J Strength Cond Res 2005;19:667–72.
