What Are the Risks of Strength for Children?

Strength training, also known as resistance training, involves the use of external resistance, such as weights, resistance bands, or bodyweight exercises, to improve muscle strength and endurance. While strength training is a popular fitness activity for adults, it remains a controversial topic when it comes to children. Some parents and coaches believe that strength training can help children build stronger muscles and bones, while others are concerned that it can cause injury or interfere with their growth and development. In this essay, we will examine the pros and cons of strength training for children and provide evidence-based recommendations.

The Benefits of Strength Training for Children

Strength training has several potential benefits for children, including:

1. Increased Muscle Strength and Endurance: Strength training can help children build stronger muscles and increase their endurance, which can improve their performance in sports and other physical activities.

2. Improved Bone Density: Resistance training has been shown to increase bone density in children, which can reduce their risk of osteoporosis and other bone-related conditions later in life.

3. Reduced Risk of Injury: Strength training can help children improve their overall strength and stability, which can reduce their risk of injury during physical activities.

4. Improved Self-Esteem: Strength training can help children feel more confident and competent in their physical abilities, which can improve their self-esteem and overall well-being.

The Risks of Strength Training for Children

Despite the potential benefits, there are also some risks associated with strength training for children, including:

1. Injury: Children may be more susceptible to injuries during strength training due to their developing bones and muscles, lack of coordination, and improper form or technique.

2. Overtraining: Children may be more prone to overtraining, which can lead to fatigue, burnout, and injury.

3. Stunted Growth: There is a common belief that strength training can stunt a child's growth, but there is no evidence to support this claim. However, if children engage in excessive strength training, it may interfere with their growth and development.

4. Misuse of Equipment: Children may not understand how to properly use strength training equipment, which can lead to accidents and injury.

Evidence-Based Recommendations for Strength Training in Children

Based on the available evidence, the American Academy of Pediatrics (AAP) has provided the following recommendations for strength training in children:

1. Children should not begin strength training until they are at least 7-8 years old.

2. Children should only engage in age-appropriate strength training that is supervised by a qualified instructor.

3. Children should start with bodyweight exercises and gradually progress to using weights or other resistance.

4. Children should not engage in maximal lifts or 1-repetition maximum exercises.

5. Children should have at least one day of rest between strength training sessions.

6. Children should participate in a variety of physical activities, including strength training, to promote overall health and fitness.

Conclusion

Strength training can provide several benefits for children, including increased muscle strength and endurance, improved bone density, reduced risk of injury, and improved self-esteem. However, there are also risks associated with strength training, such as injury, overtraining, and misuse of equipment. To ensure that children can safely and effectively engage in strength training, it is important to follow evidence-based recommendations, such as those provided by the American Academy of Pediatrics, and to have qualified instructors supervise their training.

References:

1. American Academy of Pediatrics. Strength training by children and adolescents. Pediatrics. 2008;121(4):835-840. doi:10.1542/peds.2007-3790

2. Faigenbaum AD, Kraemer WJ, Blimkie CJ, et al. Youth resistance training: updated position statement paper from the National Strength and Conditioning Association. J Strength Cond Res. 2009;23 Behringer M, vom Heede A, Matthews M, Mester J. Effects of strength training on motor performance skills in children and adolescents: a meta-analysis. Pediatr Exerc Sci. 2011;23(2):186-206. doi:10.1123/pes.23.2.186

3. Lloyd RS, Faigenbaum AD, Stone MH, et al. Position statement on youth resistance training: the 2014 International Consensus. Br J Sports Med. 2014;48(7):498-505. doi:10.1136/bjsports-2013-092952

4. Myer GD, Faigenbaum AD, Edwards NM, et al. Sixty minutes of what? A developing brain perspective for activating children with an integrative exercise approach. Br J Sports Med. 2015;49(23):1436-1441. doi:10.1136/bjsports-2015-095369

5. Faigenbaum AD, Lloyd RS, MacDonald J, Myer GD. Citius, Altius, Fortius: beneficial effects of resistance training for young athletes. Br J Sports Med. 2016;50(1):3-7. doi:10.1136/bjsports-2015-095871.

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