Resistance Training - Why wait?

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Media and so-called fitness experts jumped into action saying how bad resistance training is for children because of this one lie:

"If you begin resistance training at a young age, it can stunt your growth."

I even remember as a child watching my father in the gym and asking if I could lift some weights with him and he said not until you’re at least 12. This is a very common misconception that many people still have these days. The truth? There is no evidence to support this myth and in fact, resistance training should be utilised by people of all ages.

Resistance training for any age can increase bone density, muscular power, strength and endurance and it can also reduce sport and recreational injuries as well as the chance of becoming overweight or obese.


The British Association of Sport and Exercise Sciences (BASES) say that:

  • Resistance training that is developmentally appropriate, well supervised and taught is positive for children
  • All young people are encouraged to participate in safe and effective resistance training at least twice a week
  • Resistance training should be part of a balanced exercise and physical education (PE) program


There are certain precautions that need to be considered when a child undergoes a resistance program such as having supervision and a knowledgeable teacher, maturation of the child, physical capabilities and the equipment used.


Biological age vs Chronological age:

Chronological age is how old the person is according to their birth date. As children grow at different rates, biological age is a better predictor of whether or not the child is ready to start resistance training. Biological age is assessed by maturity, height, skills, and strength. The most important thing to consider is whether or not the child is aware of the risks, benefits and the safety considerations of resistance training.
It is also worth knowing the definition of resistance training: Resistance training is when you exert a force produced by your muscles against a resistance provided by your body weight, gravity, resistance bands, machine, weighted bars or dumbbells.


Risks associated with youth:

Apart from when a child is going through their growth spurt, all risks associated with weight training are the same as in adults. During a child's growth spurt, the bone is relatively weaker as the bone's epiphyseal plate (growth plate) is not fully ossified (hardened). The muscles around the joint can also become weaker and imbalanced.


So what can kids actually do?

Make sure that technique is the main goal rather than strength gains: just like adults, if you use poor technique/form, then this increases the risk of injury.

Keep it short and low in volume: Kids don’t have the longest attention spans, and when the switch goes off, concentration and technique goes out the door with it.

Keep up the good work: Just like adults, “If you don’t use it you lose it!” Continuous training is needed to maintain strength.

Get the girls involved: why should the boys have all the fun? Before puberty and testosterone kick in, girls and boys have very similar strengths.

Use their competitive side: almost every kid has a competitive side. Using this as an enticer to get them into gym can make it fun for everyone. However make sure that it isn’t a deterrent if they can’t lift as much as little Johnny.

Make it fun: No one wants a crying/grumpy child

Don’t use adult equipment: kids’ strength is nowhere near as strong as adults. So barbells and big dumbbells are out of the question, as are some machines such as leg press and bench press (unless they have giraffe limbs).

Don’t shrug off post-exercise pain: just like adults, kids can get Delayed Onset Muscle Soreness (DOMS), however it could also be growing pains. During the child’s growth spurt injuries are most prevalent as the growth plate in the bone is weaker than normal.

During the growth spurt: decrease volume and intensity, correct muscle imbalances, emphasise skill and flexibility.

Prepare and advance slowly: getting the body used to a movement will reduce the likelihood of injury. Also make sure that all increases are done slowly.


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