When it comes to strength training for kid’s parents often take a step back thinking it is not for kids. But do they know the benefits of adding strength training to kids' lives at an early age?
Strength training is not just for adults, it plays a crucial role in the development of growing kids. The primary goal of strength training is to build strength, which is essential for children as they grow. From building strong muscles to improving endurance, there are various benefits in incorporating strength training into a child’s routine.
Human beings thrive on resistance, making strength training essential for the physical development of children and teens. Initially, strength training exercises are performed using body weight. As kids progress, additional weights can be introduced to make the exercises more advanced.
Young children, in fact, have great responses to strength training. If taught correctly, it exposes them to correct movement patterns (squat, press, pull, hinge, lunge, etc.), improves muscular strength & bone mineral density (BMD), and instills a greater sense of self-efficacy within that child.
Strength training comes with various health benefits for kids. It helps them build a calm and disciplined life. It not only makes the body strong but the mind as well, which aids in focusing on studies. Strength training can also boost children's self-confidence and overall physical activity levels. Here are the benefits of strength training for kids:
Strength training enhances muscular strength, endurance, and power, which are critical for sports performance. When kids engage in strength training, their muscles become stronger and more efficient. This leads to improved performance in various sports by increasing speed, agility, and the ability to perform explosive movements. For instance, a child who plays soccer will benefit from stronger legs for faster sprints and better endurance throughout the game.
Strength training increases muscle mass, which boosts metabolism and calorie burning. Muscle tissue burns more calories at rest compared to fat tissue. By building more muscle through strength training, kids increase their resting metabolic rate. This means they burn more calories even when they are not exercising, helping to manage weight and improve body composition.
Strength training enhances overall physical fitness, including cardiovascular health, flexibility, and coordination. While strength training primarily focuses on building muscle, it also contributes to overall fitness by improving heart health, enhancing coordination, and increasing flexibility.
Strength training stimulates bone growth and increases bone density. Weight-bearing exercises apply stress to bones, which encourages the body to build denser and stronger bones. This is particularly important during childhood and adolescence, as it sets the foundation for a lifetime of healthy bones.
Strength training boosts mental well-being by reducing stress, anxiety, and improving self-esteem. Physical activity, including strength training, releases endorphins, which are chemicals in the brain that act as natural mood lifters. Regular exercise helps reduce symptoms of depression and anxiety.
While they may not be lifting the same heavy weights as teenagers, children can still engage in strength-building exercises by mastering proper form with bodyweight movements like squats and lunges under the guidance of a knowledgeable professional.
While it is true that teenagers who have undergone puberty may experience more pronounced muscle growth due to higher testosterone levels, pre-pubertal kids can still gain considerable strength, power, and improved athletic performance through well-designed strength training programs. Furthermore, strength training has been shown to effectively reduce the risk of sports-related injuries and bone fractures in young athletes.
Strength training is often mistakenly seen as only beneficial for athletes, but this couldn't be further from the truth. All children can experience significant advantages from engaging in strength-based exercises, far beyond just physical improvements. Cardiovascular health, muscular strength and endurance, mental well-being, and self-confidence are just a few of the many positive outcomes that can arise.
It can be more beneficial for female athletes, especially those who have gone through puberty. This is because they are at risk of developing relative energy deficiency syndrome (REDS), where they burn more calories than they consume, putting them at risk of stress fractures. Strength training, particularly exercises that work the whole body like squats and deadlifts, can help build up their bone structure and make them more resilient against these types of injuries.
The notion that resistance training stunts a child's growth is a longstanding misconception. Strength training does not have any negative impact on a child's height or development, provided they are following a sensible, age-appropriate program under proper supervision. Resistance exercise has been shown to offer numerous benefits for young people, including improved bone density, muscle strength, coordination, and overall physical and mental well-being.
The common misconception that resistance training is only for football players is simply untrue. All young athletes, from swimmers and soccer players to tennis players and beyond, can greatly benefit from incorporating resistance training into their fitness regimens. Resistance training can help make young athletes less prone to injury by building strength, stability, and muscle. However, it is crucial that young athletes work closely with qualified trainers or coaches who have experience tailoring programs to the specific demands of each individual sport.