Policy making and health research organizations like the Centers for Disease Control and Prevention, American Academy of Pediatrics (AAP)¹, National Strength and Conditioning Association⁴, American College of Sports Medicine² and Canadian Society for Exercise Physiology³ have all endorsed resistance training for youth. When performed appropriately with proper supervision, studies show that resistance training can increase bone density, muscular strength and endurance, body composition, and athletic performance. Studies also suggest that resistance training can boost confidence and self-esteem in children.

Resistance training programs should consider the child’s age, fitness level, mental and physical maturity, training experience, and health status. Generally, if a child is ready for participation in sports activities (usually age 7-8 years) then they are also ready for some form of resistance training exercises.^1,3,4 The American Academy of Pediatrics¹ recommends a medical evaluation for children prior to participation in a formal strength training program. Guidelines for resistance training programs for children (also termed preadolescence - up to age 11 years in girls and 13 years in boys) and adolescents (age 12 to 18 years in girls and 14 to 18 years in boys) generally include the following:

1. Proper supervision by a qualified coach or exercise physiologist with specialty training and a certification in that area. The AAP recommends an instructor: student ratio of 1:10 for training children.
2. A safe training environment.
3. A 5-15 minute dynamic warm-up should be included as part of the resistance training workout.
4. Train 2-3 days per week on nonconsecutive days using 8-12 exercises to strengthen opposing muscle groups in the upper, core and lower body areas. Perform multi-joint and large muscle group exercises before small muscle and single-joint movements.  
5. Perform 1-2 sets of 8-15 repetitions with a moderate load (~60% of 1-Repetition Maximum) for novice exercisers with at least 1 minute of recovery. Increase resistance (60 – 80% 1 RM) gradually as strength improves. Less resistance with higher repetitions is recommended for single joint compared to multi-joint exercises.
6. Initially, the primary focus should be learning proper exercise technique and safety rather than increasing the resistance.
7. Gradually include exercises to improve balance and coordination before progressing to more advanced movements that enhance power production.
8. Perform a cool down with less intense exercises and static stretching.
9. Vary the program systematically to maximize gains and reduce boredom.

Power Lifting: The American Academy of Pediatrics¹ does not recommend maximal lifts, body building, power lifting or competitive weight lifting for preadolescents or adolescents. Studies⁴ of the incidence of injury during competitive weightlifting in children suggest that the sport is relatively safe if age-appropriate training guidelines are followed and qualified coaching is available. Currently, there are no studies which suggest that properly coached and performed weight lifting movements increase the risk of injury more than other activities and sports in which youth participate. 

Olympic/power lifts are more complex and challenge the nervous system to a greater degree than traditional resistance training exercises. If utilized, power lifts should first be performed with a light load such as a wooden dowel or barbell without additional weight emphasizing proper form. Basic exercises like the squat should be mastered before advancing to exercises like the overhead squat which require more skill. Coaches should carefully consider whether their athletes are ready for Olympic lifts such as the clean and jerk or snatch as they are very challenging.  Youth should perform fewer reps than adults focusing on maintaining movement speed and efficiency for all repetitions of a set. 

Plyometric Training: Plyometric training involves rapid and explosive movements like jumping or throwing a medicine ball to improve the efficiency of the nervous system. Research shows that plyometric training can be performed safely in children and improve power output. In fact, kids incorporate many plyometric type moves as part of their daily play activities. When starting formal plyometric training with kids, choose less-intense drills like double-leg hops progressing to more challenging single-leg hops and jumps. Plyometric exercises should be performed on a surface such as a gymnasium floor or playing field with some “give” but not too much cushion. Proper form and landing technique should be emphasized. A study⁵ of female athletes (average age 14 years) reported that as few as 10 repetitions of different plyometric exercises produced significant improvements in performance. Keep in mind that plyometrics should be part of a total body conditioning program.   

Balance Exercises: Balance exercises can benefit kids as well as adults.  Studies³ in adults suggest that exercises performed on unstable surfaces recruit more core muscles than exercises on stable surfaces. Balance exercises can be used to strengthen the core without the need for heavier resistance. Introduce static balance exercises on a stable surface before progressing to unstable surfaces such as BOSU’s, stability balls or wobble boards.

Resistance training should be part of an overall conditioning programs for kids. Simple body weight exercises in the form of calisthenics are a great place to start. By changing the exercise position and lever arm length, exercises can be modified or amplified.  If you are interested in getting America’s kids moving in fun and creative ways, check out the 1-day Youth Strategies workshop at The Cooper Institute. Also, browse the Cooper Institute Youth Zone website for other ideas. Share your creative ideas on kid’s fitness on our Facebook page. If we all took the time to get just one child moving, what an impact we could make!

¹American Academy of Pediatrics Policy Statement. (2008). Strength training by children and adolescents. Pediatrics. 121(4), p. 835-840.
²American College of Sports Medicine. ACSM’s Guidelines for Exercise Testing and Prescription. (2010). Philadelphia: Wolters Kluwer/Lippincott Williams & Wilkins.
³Behm, D.G., Faigenbaum, A.D., Falk, B. & Klentrou, P. Canadian Society for Exercise Physiology position paper: resistance training in children and adolescents. (2008). Applied Physiology, Nutrition and Metabolism. Retrieved from apnm.nrc.ca on September 7, 2011; doi:10.1139/H08-020.
⁴Faigenbaum, A.D., Kraemer, W.J., Cameron, J.R. et al. (2009). Youth resistance training: Updated position statement paper from the National Strength and Conditioning Association. 23(5): S60-S79.
⁵Lephart, S.M., Abt, J.P., Ferris, C.M. et al. (2005). Neuromuscular and biomechanical characteristic changes in high school athletes: a plyometric versus basic resistance program. British Journal of Sports Medicine. 39, 932-938. Retrieved on September 7, 2011; doi: 10.1136/bjsm.2005.019083.