Resistance Training for the Youth Athlete

Capacity Performance Therapy, Bend, OR

Weight training can stunt a child’s growth. Lifting weights can be bad for a child’s knees and back. Resistance training isn’t really necessary until high school. Have you heard these misconceptions before? We definitely have. Historically, it was thought that there were some negative effects of weight training in the youth population that should deter parents and coaches from allowing youth athletes to participate in this type of exercise. However, research has concluded that this isn’t the case and there’s actually more benefit than risk to weight training in this population. So if you’re a parent to a youth athlete, what exactly are these benefits and why should you encourage your child to get involved in some form of resistance training? 

Promoting Long-Term Health and Fitness

It can be hard for us and even harder for kids to think about our futures and even long term implications and benefits of our choices. However, the reality is that the majority of kids will not play competitive, organized sport after the age of 18. Even the minority that will go on to play collegiately or professionally will see their time as a competitive athlete come to an end eventually. Will your child know and appreciate physical activity and training outside of their sport? Are we promoting physical fitness separate from sport in a way that will encourage participation when organized and competitive sport is done? 

Regular physical activity, in the form of aerobic exercise and strength training, early in life correlates with physical activity later in life. Participation at a young age helps build the foundation and increases the chances that the habit and enjoyment of exercise carries on into adulthood. When thinking about strength training specifically, better strength at a younger age is correlated with less negative health effects later in life. Exposure to strength training also helps teach kids the basics of lifting weights to where in adulthood they should feel more confident and empowered walking into a gym. Did you know that a better base of strength makes it harder to loose strength over times of less activity? Meaning if a child builds foundational strength at a young age and stays consistent with weight training, it will take longer for them to lose that strength during the inevitable periods of time where there’s less consistency with training. 

Example of mobility drills to help youth athletes recover

Improvements in Bone Mass

Our bone adapts to the stressors placed on it. This means the more we load our skeletal system, the stronger and more dense our bone gets. Stronger bone decreases risk of fractures or bone stress injuries. Research has shown that childhood is the opportune time to build bone mass and enhance bone structure. During this time, strength training can better help maximize bone mineral accrual, which can also help with prevention of fractures and osteoporosis later in life.

Preparation For Sport

  Now, for the benefit everyone really cares about- improved performance. Every athlete wants to be better at their sport. They’ll practice for numerous hours each week refining their sport specific skills, but never participate in resistance training. It’s well supported that the best athletes are the ones that are strong and can express their strength quickly and efficiently. Improvements in muscular strength, power production, balance, speed, agility, and coordination have been shown with consistent training in young athletes. Resistance training also introduces foundational and variable movement patterns that are similar, but different than movements that take place during sport. Many athletes play one sport for months at a time and put their bodies through the same patterns repetitively. This can often overload body tissues experiencing repetitive stress and lead to overuse injuries. Resistance training helps offload those tissues while also preparing them for the demands of sport. 

So how exactly should a young athlete resistance train? After reading through the benefits of lifting, we don’t expect you to send your kid out into the garage gym on their own and get started. Resistance training in youth athletes should be designed and supervised by qualified individuals that address the specific goals and needs of each individual. Training should also look different depending on the age of the athlete. Your 7th grader who is new to training shouldn’t have the exact same program as your high school athlete who has some experience with lifting weights. Most importantly, resistance training should be made fun, motivating, and encouraging for kids. 

Convinced that your youth athlete should get into resistance training, but not sure where to start? Capacity Performance Therapy can provide guidance through a consultation where we can assess your athlete’s needs and formulate a training program appropriate for their age, sport, and goals. Call us at (541) 224-7485 or email us at info@capacitypt.com for more information.