By Lucas A. Wyszkowski
While learning about resistance training in my adolescent years I often heard from my parents and others, “stop lifting weights, or you’ll stunt your growth!”. This statement is false for several reasons. Resistance training for adolescents has been found to increase performance, rehabilitate individuals included in special populations, as well as increase overall core strength to prevent future injuries. Resistance training in adolescence can be beneficial for the overall health of the child by creating healthier lifestyle habits at a young age. Although injuries at a young age could be detrimental to the development of a child, this could apply to someone at any age. With a population that has become alarmingly overweight, it’s important the younger generation choose activities that will benefit themselves in a safe and effective way.
Starting resistance training at a young age will help adolescent children excel in sport. When mentioning “resistance training”, the average person may misunderstand. According to National Strength and Conditioning Association, resistance training is defined as “a specialized form of conditioning involving the progressive use of a wide range of resistive loads and a variety of training modalities designed to enhance health, fitness, and sports performance”. This does not mean adolescents should be training for a 1-Rep Max or lifting weights to become a bodybuilder. Resistance training does not need to cause muscular hypertrophy to be beneficial to the young athlete. A 2018 study revealed that eight weeks of consistent resistance training increased strength and jump performance by increasing peak torque. This suggested that a moderate volume at a low-moderate weight will allow for neuromuscular adaptations to take place. A 2012 study further suggested strength gains are made because the body can recruit more muscle fibers in each muscle group. The additional recruitment allows the muscle to perform more efficiently, thus increasing rate of force production.
Strength training not only improves performance but can also help adolescents in special populations. A 2013 study, created by the CDC’s Autism and Developmental Disabilities Monitoring (ADDM), estimated that 3 in every 1,000 8-year-olds in the United States are experiencing the effects of Cerebral Palsy (CP). Cerebral palsy is one of the most common motor disabilities in childhood. CP affects body movement and brain coordination due to abnormal brain development. A test group of 48 adolescents, averaging18 years old, were randomly chosen. The study explored resistance training and any benefits for individuals with spastic diplegic cerebral palsy. The protocol required 2 resistance training sessions a week for 12 weeks. They analyzed any performance increases in the 6-minute walk test, gait analyses, and gross motor functions. After analyzing the data, muscular strength increased as well as mobility of the muscle groups being tested. These benefits for the test subjects resulted in an increased perception of mobility allowing them to better go about their daily tasks.
An important aspect of resistance training for young athletes should be to increase core strength. The muscular core is the connection between the upper and lower half of the body, seen as necessary in any sport. Having a strong core braces the spine, helping to prevent future injuries and allowing energy to be utilized more efficiently. A 2014 research study suggested we need to take a different approach to treating patients and preventing future injuries. Developing the proper balance of strength, mobility, and neuromuscular control in the core create a more efficient athlete. This approach was used on a patient with a shoulder injury from playing baseball. After a thorough evaluation, researchers noticed several weak links in his body. After using the core development approach stated above, the athlete had a 40% decrease in resting symptoms and was able to return to play pain free. Utilizing this approach for adolescent athletes can allow them to build a strong foundation to prevent future injuries throughout the body. Weak links due to under or overactive muscles need to be carefully analyzed to create strong core musculature to withstand the continuous challenges adolescent athletes face.
Some may shy away from resistance training for adolescents because they believe it will stunt growth. But this usually occurs if there are injuries to the growth plates. With correct form and proper technique, resistance training is a safe and effective way to improve the overall health of an induvial of any age. According to a study from 2020, contrary to the popular belief, regular resistance training can even reduce overuse injuries. The study mentioned there is “no apparent negative effect on linear growth, physical health, or the cardiovascular system”. These findings suggest that resistance training does the opposite of stunting growth. It has been found to increase muscle tissues, increases neural control, and increases bone density to prevent injuries rather than cause them.
With the ever-present misinformation available, it’s important to look at the facts. There are both advantages and disadvantages associated with resistance training adolescents. The benefits from resistance training at an early age seem to outweigh the associated risks. This may be important to keep in mind while mentoring these future adults. Resistance training is a safe and effective way to enhance performance, increase neuromuscular control and build core strength to prevent future injuries. Mentoring children at a young age on how to properly perform exercises will teach discipline that can carry over into other aspects of their lives. Overall, resistance training in adolescent individuals could create a strong foundation that can be used to pursue stronger and healthier lifestyles.
References
Centers for Disease Control and Prevention. (2020, December 31). Data and statistics for Cerebral Palsy. Centers for Disease Control and Prevention. Retrieved December 2, 2021, from https://www.cdc.gov/ncbddd/cp/data.html.
Harries, S., Lubans, D., & Callister, R. (2012). Resistance training to improve power and sports performance in Adolescent athletes: A systematic review and meta-analysis. Journal of Science and Medicine in Sport, 15. https://doi.org/10.1016/j.jsams.2012.11.539
Ickes, D.-M. (2014, November). The “Chain Gain”: Redefining Core Strength for athletes. Physical Therapy Products. Retrieved December 2, 2021, from https://ptproductsonline.com/exercise-rehab/pilates/chain-gain-redefining-core-strength-athletes/.
McKinlay, B. J., Wallace, P., Dotan, R., Long, D., Tokuno, C., Gabriel, D. A., & Falk, B. (2018). Effects of plyometric and resistance training on muscle strength, explosiveness, and neuromuscular function in young adolescent soccer players. Journal of Strength and Conditioning Research, 32(11), 3039–3050. https://doi.org/10.1519/jsc.0000000000002428
Stricker, P. R., Faigenbaum, A. D., & McCambridge, T. M. (2020). Resistance training for children and adolescents. Pediatrics, 145(6). https://doi.org/10.1542/peds.2020-1011
Taylor, N. F., Dodd, K. J., Baker, R. J., Willoughby, K., Thomason, P., & Graham, H. K. (2013). Progressive resistance training and mobility-related function in young people with cerebral palsy: A randomized controlled trial. Developmental Medicine & Child Neurology, 55(9), 806–812. https://doi.org/10.1111/dmcn.12190
