Resistance training is a form of exercise that requires body segments to be moved against external resistance. The external resistance may be provided by machines, free weights, elastic bands or tubing, or body weight; when using body weight, the training is often called calisthenics (for example, pushups or sit-ups). Youth are young people between the ages of 7 and 17.
RESISTANCE TRAINING FOR YOUTH
KEY TERMS. Resistance training is a form of exercise that requires body segments to be moved against external resistance. The external resistance may be provided by machines, free weights, elastic bands or tubing, or body weight; when using body weight, the training is often called calisthenics (for example, pushups or sit-ups). Youth are young people between the ages of 7 and 17.
BENEFITS FOR RESISTANCE TRAINING FOR YOUTH
A large and growing body of compelling scientific evidence indicates that young people can benefit from resistance training. The documented benefits are many and include:
• Increased muscle mass, strength, and power
• Improved bone health: stronger bones that are more resistant to fractures
• Reduced risk of acute and overuse musculoskeletal injuries for multiple different sports
• Reduced body fat
• Increased motor skill and sports performance
• Improved psychosocial health, including decreased depression and anxiety
POTENTIAL RISKS OF RESISTANCE TRAINING FOR YOUTH
When performed improperly without proper supervision, resistance training can cause acute musculoskeletal injury. Youth who participate in resistance training may also suffer from overuse injury when muscles are not allowed adequate recovery time between training sessions. Also, it is important to be aware of how unhealthy body image can affect some youth who participate in resistance training in the pursuit of unrealistic body shapes and sizes.
KEY POINTS
• Resistance training can cause numerous physical, mental, and emotional benefits, if the resistance training program adheres to scientific evidence-based recommendations and is performed under the direction of a qualified professional.
• Resistance training is an important part of a comprehensive physical activity program for all youth and increases likelihood of future physical activity. Youth who do not participate in resistance training are at increased risk for negative health outcomes later in life.
• Resistance training reduces sport-related injury risk by increasing muscular strength, power, and motor coordination. Resistance training should be considered an important component of any comprehensive training program for young athletes.
For a comprehensive scientific summary of this topic, please refer to Faigenbaum et al. (2009), J Strength Cond Res, 23(5 Suppl), S60-79.