Youth resistance training

Youth resistance training is strength training for children and adolescents, supported by major sports medicine organizations when qualified professionals design and supervise it.^{1Haff and Triplett (eds.), Essentials of Strength Training and Conditioning, 4th ed., p. 155.} The NSCA position stand, summarized by Zatsiorsky and colleagues, says properly designed and supervised programs can improve strength, power, motor skills, injury resistance, psychosocial well-being and cardiovascular risk profiles.^{2Zatsiorsky, Kraemer and Fry, Science and Practice of Strength Training, 3rd ed., p. 275.}

Start at a level matched to the client’s maturity, physical ability and goals, rather than imposing an adult program.^{1Haff and Triplett (eds.), Essentials of Strength Training and Conditioning, 4th ed., p. 155.} Weight room injuries are typically linked to poor supervision, instruction, technique or loading.^{3Haff and Triplett (eds.), Essentials of Strength Training and Conditioning, 4th ed., p. 158.} Reported growth plate fractures came from case studies, usually involving heavy overhead lifts without supervision; none appeared in prospective studies that followed established guidelines.^{3Haff and Triplett (eds.), Essentials of Strength Training and Conditioning, 4th ed., p. 158.}

In practice

• There’s no minimum age, but the client needs the emotional maturity to follow directions and should want to participate.^{4Haff and Triplett (eds.), Essentials of Strength Training and Conditioning, 4th ed., p. 159.} A medical exam isn’t mandatory for apparently healthy children, though everyone should be screened for injury or illness that could limit safe participation.^{4Haff and Triplett (eds.), Essentials of Strength Training and Conditioning, 4th ed., p. 159.}
• Begin with light loads and add resistance gradually, about 5% to 10%, as technique and strength improve.^{5Haff and Triplett (eds.), Essentials of Strength Training and Conditioning, 4th ed., p. 160.} Typical prescriptions are 1 to 3 sets of 6 to 15 reps, on 2 or 3 nonconsecutive days a week.^{5Haff and Triplett (eds.), Essentials of Strength Training and Conditioning, 4th ed., p. 160.}
• Teach new lifts with an unloaded barbell, wooden stick or PVC pipe, and reduce the load whenever technique slips.^{5Haff and Triplett (eds.), Essentials of Strength Training and Conditioning, 4th ed., p. 160.}
• Use equipment sized to the client, keep adult spotters nearby when needed, and begin with a dynamic warm-up.^{5Haff and Triplett (eds.), Essentials of Strength Training and Conditioning, 4th ed., p. 160.}