Strength Training for Children: How Often Should They Do It?
Strength training is a beneficial form of exercise that can improve muscle strength, bone density, and overall health in children. However, determining the appropriate frequency for strength training in children can be challenging. The American Academy of Pediatrics (AAP) recommends that children engage in strength training two to three times per week, with a focus on proper technique and safety precautions (1).
Strength training can include bodyweight exercises, such as push-ups and squats, as well as exercises with resistance bands or weights. It is important for children to start with low-intensity exercises and gradually increase the weight or resistance as they become stronger. Proper supervision and instruction from a qualified trainer or coach is also essential to ensure safety and prevent injury.
In addition to the physical benefits, strength training can also have positive effects on mental health and self-esteem in children (2). However, it is important to note that strength training should not be the only form of physical activity that children engage in. A variety of exercises, including aerobic and flexibility training, should be incorporated into a child's overall fitness routine.
In conclusion, children should engage in strength training two to three times per week, with a focus on proper technique and safety precautions. It is important to start with low-intensity exercises and gradually increase the weight or resistance, under the supervision of a qualified trainer or coach. Strength training should be part of a well-rounded fitness routine that includes aerobic and flexibility training.
References:
American Academy of Pediatrics. (2008). Strength training by children and adolescents. Pediatrics, 121(4), 835-840.
Faigenbaum, A. D., Kraemer, W. J., Blimkie, C. J., Jeffreys, I., Micheli, L. J., Nitka, M., & Rowland, T. W. (2009). Youth resistance training: Updated position statement paper from the national strength and conditioning association. The Journal of Strength & Conditioning Research, 23, S60-S79.
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