ACSM Sports Medicine Basics Youth Strength Training www.acsm.org

Current recommendations suggest that strength training, and there is no reason why with increases in muscle size, but this is school-age youth should participate in at younger children could not participate in unlikely to happen in prepubescent children least 60 minutes of moderate to vigorous strength-related activities, such as push-ups who lack adequate levels of muscle-building physical activity daily. In addition to aerobic and sit-ups, if they can safely perform the hormones. Although the issue of childhood activities such as running and cycling, exercises and follow instructions. Generally obesity is complex, youth strength training research increasingly indicates that regular speaking, if children are ready for participation programs may also play an important role in participation in a youth strength-training in organized sports or activities—such as effective weight loss strategies. Participation program can offer observable health, fitness Little League baseball, soccer or gymnastics— in an exercise program that includes strength and performance benefits for children and then they are ready for some type of strength training may provide an opportunity for all adolescents. Presently, a growing number of training. The goal of youth strength training youth, including those who are sedentary or boys and girls are experiencing the benefits should be to improve the musculoskeletal overweight, to improve their muscle strength, of strength training in schools, fitness centers strength and general fitness of children enhance their motor coordination and gain and sports training facilities. Contrary to and adolescents while exposing them to a confidence in their perceived abilities to be the traditional belief that strength training is variety of safe, effective and fun training physically active. dangerous for children or that it could lead methods. Adult strength training guidelines to growth plate disturbances, the American and training philosophies should not be There is the potential for serious injury if College of Sports Medicine (ACSM) imposed on youngsters who are anatomically, safety standards for youth strength training contends that strength training can be a physiologically or psychologically less mature. such as competent supervision, qualified safe and effective activity for this age group, Strength training should be one part of a well- instruction, safe equipment and age-related provided that the programs are properly rounded fitness program that also includes training guidelines are not followed. All designed and competently supervised. It endurance, flexibility, agility and skill-building youth strength training programs must must be emphasized, however, that strength exercises. be closely supervised by knowledgeable training is a specialized form of physical professionals who understand the uniqueness conditioning that involves the progressive use Properly designed and competently supervised of children and have a sound comprehension of a wide range of resistive loads and a variety youth strength training programs may not of youth strength training guidelines. The of training modalities. As such, instruction only increase the muscular strength of children exercise environment should be safe and and supervision should be provided by and adolescents, but may also enhance free of hazards and all participants should qualified professionals to ensure that strength- motor fitness skills (e.g., sprinting and receive instruction regarding proper exercise training programs are consistent with the jumping) and sports performance. Research technique (e.g., controlled movements), safe needs, goals and abilities of each participant. evidence indicates that participation in a training procedures (e.g., sensible starting well-rounded fitness program that includes weights), and weight room etiquette (e.g., Children and adolescents can participate in strength training may also decrease the adherence to safety rules). Although a medical strength training programs provided that incidence of some sports-related injuries by examination is not required for apparently they have the emotional maturity to accept increasing the strength of tendons, ligaments healthy children who want to participate and follow directions. Many seven- and eight and bone. During adolescence, training- in a strength training program, a medical year-old boys and girls have benefited from induced strength gains may be associated examination is recommended for children with known or suspected health problems. A number of sets and repetitions, youth with uniqueness of children, and, in turn, variety of training programs and many types strength training experience may progress participants should appreciate the benefits of equipment—from medicine balls to free to 2 to 4 sets of 6 to 12 repetitions with a and risks associated with strength training. If weights (barbells and dumbbells) or child-size heavier weight provided progression is based age-related guidelines are followed, it is the weight machines—have proven to be safe and on technical competency. This is especially opinion of ACSM that strength training can effective. important for youth who perform multi-joint be enjoyable, beneficial and healthy experience exercises (e.g., squatting) or complex exercises for children and adolescents. Although there is not one optimal (e.g., weightlifting) due to the complex nature combination of sets and repetitions for all of these movements. As training experience About the Authors children and adolescents, one to three sets increases, young athletes may be introduced Written for the American College of Sports Medicine by Avery D. Faigenbaum, Ed.D., FACSM (Chair) and Lyle J. Micheli, M.D., of six to fifteen repetitions performed two to to periodic phases of lower repetition ranges FACSM. three times per week on nonconsecutive days (≤ 6) and heavier weights... It must be Suggested Citation: Faigenbaum, A. and Micheli, L. Youth Strength have been found to be reasonable. Beginning underscored that the overriding emphasis of Training. Indianapolis, IN: American College of Sports Medicine; with one or two sets of 10 to 15 repetitions 2017. any youth strength-training program should ACSM Sports Medicine Basics are official statements by the on several upper and lower body exercises that be on proper technique and safety—not on American College of Sports Medicine concerning topics of interest focus on the major muscle groups will allow how much weight can be lifted. to the public at large. room for progress to be made. As competence ACSM grants permission to reproduce this fact sheet if it is reproduced in its entirety without alteration. The text may be and confidence to perform different strength Proper training guidelines, program variation reproduced in another publication if it is used in its entirety without exercises improve, the program can be made and competent supervision will make strength alteration and the following statement is added: Reprinted with permission of the American College of Sports Medicine. Copyright more challenging by gradually increasing the training programs safe, effective and fun for ©2017 American College of Sports Medicine. Visit ACSM online weight or the number of sets. Although not all children and adolescents. Instructors should at www.acsm.org. exercises need to be performed for the same understand the physical and emotional