Is Strength Training Good For Kids?
Is Strength Training Good For Kids?
It can be tricky to always know what’s best for your little one’s health when it comes to exercise, especially since there are a lot of misunderstandings surrounding strength training. So you can help your children make the best choices to create ongoing healthy habits, let’s tackle some of the misconceptions and frequently asked questions that come up:
Does strength training mean lifting weights?
When you think about strength training, your mind might instantly conjure images of heavy dumbbells, bench presses and protein shakes - if this is the case, you’d be right to feel a bit concerned!
Fortunately, there are all kinds of ways to build muscle that are much more appropriate and much safer. For kids, light resistance and controlled movements are best, with a huge emphasis on proper technique and safety. Children can slowly start to get familiar with different types of resistance, like body weight (e.g. push ups, planks, and handstands) or using equipment such as bands.
Through a well taught gymnastics programme children can learn to coordinate their movements through repetition while also having to overcome resistance, most often their own bodyweight, to build strength in a safe, age-appropriate way.
Can strength training stunt growth?
According to experts, there’s no evidence that weight bearing activities stunt growth. The National Strength and Conditioning Association has said "[R]esearch increasingly indicates that resistance training can offer unique benefits for children and adolescents when appropriately prescribed and supervised. The qualified acceptance of youth resistance training by medical, fitness, and sport organizations is becoming universal."
If age-specific guidelines are adhered to, weight-bearing physical activity (including strength training) can be a huge positive for children, developing strength, balance, control and fitness in safe, fun environment.
Does strength training cause a lot of injuries?
Strength training shouldn’t be confused with weightlifting, bodybuilding or powerlifting. Trying to build big muscles can put too much strain on young muscles and tendons.
Age appropriate strength training however can actually prevent injury when done correctly by strengthening muscles and increasing flexibility – factors that can keep you injury-free. Just make sure that your child is using the proper technique and is supervised by an adult who knows proper strength training techniques such as our qualified gymnastic coaches. If you’re concerned about a pre-existing health condition be sure to check with a doctor that it is safe before they begin training.
At what age should children start strength training?
Kids can begin resistance training around the same age they become interested in sports. As long as the child is mature enough to follow directions and able to practice proper technique they should be ok.
Young children can safely start with bodyweight exercises, such as hopping and jumping. Older kids and teens interested in building strength can use light weights (or resistance) in simple everyday movements for short periods of time.
Working with a professional coach is essential to ensure your child gets the right assistance based on their age, size, and skills. Some children may physically develop early, outperforming their peers, and need to be carefully observed to be sure they are not overworked and overplayed. On the other hand, late bloomers may need extra attention to be sure they get adequate time to participate. Both can go on to be fit and healthy adults and, in some cases, incredible athletes.
What are the benefits of strength training?
When done safely and with proper supervision, strength training can:
- Increase your child's strength and endurance
- Strengthen your child’s bones
- Help protect your child's muscles and joints from injury
- Promote healthy blood pressure and cholesterol levels
- Help improve your child's mobility and performance in sports
- Help your child maintain a healthy weight
- Develop proper techniques that your child can continue to use as he or she grows older
- Improve your child’s confidence
How can I make sure my child is training safely?
The NHS recommends that children and young people aged 5 – 18 do “2 types of physical activity each week: aerobic exercise” and “exercise to strengthen their muscles and bones”.
The guidelines go on to say that they should “aim for an average of at least 60 minutes of moderate or vigorous intensity physical activity a day across the week.” This varies from walking and playground activities to more intense activities such as gymnastics or martial arts. Find out more about NHS physical activity guidelines for children and young people HERE.
You should also ensure that your child is training with a fully qualified professional and that their coaching includes suitable warmups and cool downs, as well as teaching points on how to improve their form and technique.
Hopefully answering these questions has put your mind at ease and helped you learn about the benefits of strength training.
Gymnastics is a great way for your youngsters to build strength in a safe environment.
Ultimately, the most important thing when considering your child’s next activity is that they have lots of fun when exercising, this can help in making sure they want to keep coming back and form a great lifelong relationship with exercise.
At Beth Tweddle Gymnastics, we always tailor our classes to the students’ individual needs and levels while making sure it’s jam packed full of fun gymnastics games and activities!
