Strength Training in Children and Adolescents: Raising the Bar for Young Athletes?

Abstract

Context:Strength training in children, in combination with plyometric and/or agility training, has become an increasingly popular tactic for athletes to gain a competitive edge during the off-season. The present review clarifies some common myths associated with strength training in children, and it outlines the most current recommendations.Evidence Acquisition:Relevant studies on strength training in children and adolescents were reviewed (search results included studies indexed in PubMed and MEDLINE from 1980 through 2008). Also reviewed were recommendations from consensus guidelines and position statements applicable to strength training in youth.Results:Children can improve strength by 30% to 50% after just 8 to 12 weeks of a well-designed strength training program. Youth need to continue to train at least 2 times per week to maintain strength. The case reports of injuries related to strength training, including epiphyseal plate fractures and lower back injuries, are primarily attributed to the misuse of equipment, inappropriate weight, improper technique, or lack of qualified adult supervision.Conclusion:Youth—athletes and nonathletes alike—can successfully and safely improve their strength and overall health by participating in a well-supervised program. Trained fitness professionals play an essential role in ensuring proper technique, form, progression of exercises, and safety in this age group.

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“…Previous literature reports that children can increase muscle strength by 30 to 50% after 8 to 12 weeks of well-designed traditional resistance training (Dahab & McCambridge 2009). Our results demonstrate that calisthenics-based strength training has reached the expectation (↑55.1% for PU and ↑38.9% for CU).…”

“…Several investigations have demonstrated that strength gains induced by training are possible in this population, mainly due to neuromuscular adaptation (Dahab & McCambridge 2009;Myers et al 2017), and improved intra-and intermuscular coordination. Increased strength may lead to better sport performance and injury prevention (Faigenbaum et al 2013;Faigenbaum & Myer 2010).…”

The Effects of Physical Activity on Health and Quality of Life in Adolescent Cancer Survivors: A Systematic Review

“…It is also possible that the intensity and duration of PA was insufficient to produce change in the outcomes assessed. In addition, given the evidence that long-term involvement in PA may be needed to affect health (ie, fatigue, strength) and QOL outcomes [64-66], the interventions may not have been long enough to affect the studied outcomes. Accordingly, it is possible that increasing the dose of PA, and offering interventions lasting longer, may yield statistically and clinically significant effects on health and QOL.…”

Den Belastungen des Schulranzens mit gezielter Anspannung entgegenwirken

“…Das Training bei Kindern hängt von vielen Faktoren ab. Menschen, die in der Kindheit regelmäßige Bewegungsgewohnheiten erlernen, setzen dieses idealerweise bis ins Erwachsenenalter fort [21]. Das Training sollte das Ziel haben, die Motivation anzuregen und Einstellungen auszubilden, die zu einem langfristigen Engagement in den Bereichen Sport, Spiel und Bewegung führt [22].…”

“…Aus biologischer Sicht kann Krafttraining bei Kindern nicht nur die Kraft, sondern auch ihre Knochendichte, Balance, fettfreie Masse und Selbstwertgefühl verbessern [21]. Kinder legen nicht primär durch eine Hypertrophie der Muskulatur, sondern anfangs eher durch eine neuronale Anpassung an Kraft zu [24].…”