Strength training for kids

Improving strength, coordination, and motor control by performing a well programmed workout can decrease the risk of sustaining musculoskeletal injuries.

But is weight training safe while kids are still growing?

The evidence shows that while there is some risk of injury with weight training, it is no greater than kids performing sports or other activities that they normally do. The risk of growth plate injuries is likely greater with jumping and landing during competitive sports.

Children and adolescents without supervision are more likely to be injured during resistance training due to unsafe behavior.

So here are some recommendations for a child or adolescent looking to work out:

o   be able to follow coaching instructions

o   wear proper attire and footwear

o   warm up properly

o   learn proper technique

o   be supervised by a qualified professional

o   use safe equipment

o   perform a varied program to avoid overtraining

o   address lifestyle factors: nutrition, hydration, sleep

And if you’re looking for somewhere to train, see @mahankesportsperformance for some excellent trainers, positive environment, and amazing results!

Faigenbaum AD, Myer GD. Resistance training among young athletes: safety, efficacy and injury prevention effects. Br J Sports Med. 2010 Jan;44(1):56-63. doi: 10.1136/bjsm.2009.068098. Epub 2009 Nov 27. PMID: 19945973; PMCID: PMC3483033.