Should Kids Really Lift Weights?
The commonly held belief that strength training for kids is dangerous to the growth plates is simply not accurate provided that appropriate guidelines are followed with respect to, specifically, exercise execution. In fact, improved sport performance, increased muscular endurance, and enhanced bone strength are all likely benefits of resistance training for children.
Moreover, the rigors of a typical soccer, football, or hockey game place far more strain on the structures of kids than does a well-executed lift. In fact, Mel Siff, in his book Facts & Fallacies of Fitness, suggests that “stresses imposed on the body by common sporting activities such as running, jumping, and hitting generally are far larger (by as much as 300%) than those imposed by Powerlifting or Olympic lifting.”
The real crux of this issue stems from the
argument of which type of
resistance training is most safe or suitable. In North America, we tend
to buy into the concept that fitness machines are most safe due to
their static nature and fixed paths that remove our need to stabilize
during a movement – which would be fine if the body actually worked
like that, but it doesn’t!
This is why I am so outspoken against “youth sized” strength training machines. To the uneducated eye, they certainly appear more safe and prudent than training with free weights, especially in dynamic movements such as Olympic lifts … but are they? Should kids stay away from dynamic strength training exercises like the Olympic lift?
If there is not a fully qualified and exceptionally experienced coach involved, than yes – without question. However, can the Olympic lifts actually be beneficial for younger athletes … let’s examine that.
While machine-based strength training for children has been shown clinically to be positive, it does not appear that the clinical evidence supports anything other than the fact that isolated strength has increased. Moreover, due to their static nature, it can certainly be concluded that machine-based strength training does not positively impact coordination or movement skill – something that is extremely crucial for young athletes.
On the other hand, North American research has never sought to prove whether or not Olympic lifts are dangerous for young athletes; it has always just been assumed so. Furthermore, according to Mel Siff in Facts & Fallacies of Fitness, “Epidemiological studies using bone scans by orthopedists have not shown any greater incidence of epiphyseal damage among children who lift weights.
“On the contrary, bone scans of children who have done regular competitive lifting reveal a significantly larger bone density than those who do not lift weights – In other words, controlled progressive competitive lifting may be useful in improving the ability of youngsters to cope with the rigors of other sports and normal daily life.” In addition, because of their dynamic nature, Olympic lifts are actually quite ideal for aiding in the development of coordination and movement skill.
I try whenever possible to make sure that physicians, parents, and coaches here in North America don’t become too dogmatic with respect to their viewpoints on how children should exercise. Although North Americans view Olympic lifting as entirely unsafe for pre-adolescents, they have been adopted as part of a physical education curriculum in sections of Europe.
Strength Training Tips for Youngsters:
Note: Special thanks to Brian
Grasso for the above article.
CaresEditor · Filed Under Youth