MYTH vs FACT: Strength Training for Youth

By: Francois Begin MSc

Strength training can be defined as any method used to enhance muscles' power, strength or endurance in order to improve performance. Strength training can be performed with body weight exercises, elastic resistance, free weight or with machines.

This article will refer to scientific literature to address the most common misconceptions about young athlethes strength training. Read on to learn the reality about strength training for youth.

Growth can be slowed down by strength training.

Some studies report that strength training can slow down growth. However, in these studies heavy loads used in training were not the cause of injuries that affected growth.  Rather, the negative effective on growth was due to a major injury to the epiphysis head of bones (growth plates) that occurred due to inappropriate technique. The only time when heavy loading becomes an issue is when bad technique is paired with heavy weights.  Of course, there is a limit to the extent of a load an athlete can handle, but a qualified trainer can restrict the load to a level at which the athlete can still maintain safe technique.

Strength training has a high potential of causing injury.

A study shows that supervised weight training is safer than playing soccer or football. Results of this study come from a survey conducted on a group of young athletes aged between 8 to 17 years old. Only 0.9% of injuries were reported on a group of 551 young athletes practicing strength training compare to 2% for a group of 681 soccer players and 35% on a group of 5128 football players.

Two young athletes of the same age have the same maturity level.

Two young athletes of the same age can have up to three years difference in their biological maturity. The maximal growing speed varies between two individuals, but usually reaches a peak around 15 years old. Consequently two young athletes of the same age might have different training that is more adapted to their maturity level. Young athletes should be monitored and re-evaluated periodically during their growing phase.

Supervision is not required during strength training sessions.

A lack of supervision can lead to improper form while exercising and therefore increases chance of injury. Qualified trainers should be in charge of leading strength training session and the ratio of athletes per trainer should not exceed 10 for 1.

Recommendation

Every young athlete beginning a strength training program should be psychologically mature to understand and accept rules, recommendations and counter-indications involved in strength training. Their goal should not be to lift the heaviest weight but to reach a higher level of fitness.

Supervision is mandatory and should be done by qualified trainers. Trainers should be able to accurately assess strength and weaknesses of their young athletes in order to plan and progress them accordingly to their capacities. Trainers should also be able to teach, show and correct exercises perform by a young athlete.

So far no scientific studies have established a perfect amount of sets and repetition for youth strength training. However the ACSM ( American College of Sport Medicine) suggests that 1 to 3 set of 6 to 15 repetitions per exercises is a good range to improve strength. This could be done 2 to 4 time a week preferably on non-consecutive days.