Is Strength/ Resistance Training Good For Kids And What Are The Benefits?
Apr 08, 2020
As teenagers begin participating in sports and other forms of exercise, many parents might be interested in proper training and conditioning to help further their child's goals.
One popular outlet of many people, including youth, that have an interest in working out is strength training. Strength training can help an individual become stronger, as well as, help them look and feel better in only a few short sessions.
What Is Strength Training?
Strength training/resistance training involves using your own body weight or tools, like dumbbells or resistance bands, to build muscle mass, strength, and endurance.
Is Strength/ Resistance Training Good For Kids And What Are The Benefits?
Avoid confusing strength training with weightlifting, bodybuilding or powerlifting. Attempting to build big muscles can put too much strain on young muscles, tendons, and growth plates that are still developing. For children and teens, light resistance and controlled movements are best, with specific emphasis on proper technique and safety. Your child can do many strength training exercises with his or her own body weight or inexpensive resistance tubing. Using free weights and machine weights are other options.
- Increase your child/teen's muscle strength and endurance.
- Help protect muscles and joints from sports-related injuries.
- Help improve your child's performance in nearly any sport, from dancing and figure skating to football and soccer.
- Develop proper techniques that your child can continue to use as he or she grows older.
- Strengthen your child's bones.
- Help promote healthy blood pressure and cholesterol levels.
- Help your child maintain a healthy weight.
- Improve your child's confidence and self-esteem.
- Strengthen mental health. Endorphins released from strength training can help improve symptoms of clinical depression and anxiety.
5 Tips For Teens That Are Strength Training
- Consult a professional. It is best, to begin with, a coach or personal trainer who has experience with youth strength training. The coach or trainer can establish a safe, effective strength training program based on your child's age, size, skills, and sports interests.
- Warm-up And Cool-down. Encourage your child to begin each strength training session with 10 minutes of light aerobic activity, such as walking or jumping rope. This warms and prepares the muscles for more vigorous activity. Don't forget a cool-down with gentle stretching after each session is a good idea, too.
- Emphasize proper technique. Form and technique are more critical than the amount of weight your child lifts. Gradually increase the resistance or number of repetitions as he or she gets older.
- Supervise. Adult supervision by someone who knows proper strength training technique is important.
- Rest between workouts. Make sure your child/teen rests at least one full day between exercising each specific muscle group.
The Takeaway
Done properly, strength training can have many positive benefits for children and teens. The results won't come overnight but over time your child will notice a difference in muscle strength and endurance. Strength training is even a good idea for kids/teens who simply want to look and feel better. In the long run, this form of exercise might put your child on a lifetime path to better health and fitness.
If you're looking for fun activities and exercise programs for your kids and teens reach out to us at Gantry Kids & Teens in New York. We're looking forward to working with you and your kids. Whether a novice or elite athlete, we got you covered with classes, after school, camps, the occasional Saturday night, private training or even celebrating a special event. We’re Building Tomorrow’s Leaders Today! Contact us
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