One of the questions physiotherapists, doctors and strength & conditioning coaches often get asked is whether it’s safe to allow your child to start resistance training? One of the common misconceptions is that strength training in children will ‘stunt their growth’ or will ‘overload’ their immature joints and muscles. Another common myth we here is that young females should avoid resistance training because it will ‘make them too bulky’.
However, the reality is that not only is resistance training in youth not dangerous when performed correctly, it is highly encouraged for several reasons:
- Resistance training can help to increase muscular development, power and improve body composition.
- It plays a critical role in injury prevention.
- Increases bone mineral density.
- Assists with developmental / coordination deficits identified by a paediatrician.
- Improve motor performance in sport and activities of daily living.
- Benefits to mental health
The reality is that sport and exercise is an extremely important part of a child’s growth and development, and strength training is no different. All youth resistance training needs to be initially supervised to make sure that technique and an appropriate resistance is applied but the benefits are no longer up for debate! The American Academy of paediatrics recommend avoiding any Olympic style lifting until they reach skeletal maturity however basic technique of plyometric work is considered safe with a good foundation of strength and control.
A good physiotherapist or strength and conditioning coach will often focus on foundational movements first to establish good motor control patterns before adding any resistance. The truth is that there a plethora of good body weight exercises that provide a great muscle stimulus for young athletes.
To seek advice regarding a safe, effective strength training for yourself or your child, make an appointment with our physiotherapists.
Book your physiotherapy session with our expert team today!