No Resistance to Resistance Training!
Dr. Bensko showing off her resistance training skills in competition
By: Leanne Bensko, MD
“Is it ok for my child to participate in resistance training?”
We often get asked this question or more specifically in what types of activities should my child participate? Most families know that aerobic exercise is helpful in maintaining a healthy lifestyle, but many parents do not realize the importance of resistance training at a young age in promoting physical fitness and physical literacy (moving with confidence and competence).
What is resistance training? Contrary to many beliefs, it is not just lifting heavy weights. Resistance training includes bodyweight exercises, use of kettle bells, free weights, barbells, elastic bands, weight machines and medicine balls to improve overall muscular strength.
For years it was thought that if children participated in resistance training it would have a negative effect on linear growth, increase their risk of injury and could lead to unwanted muscle hypertrophy. This has since been proven to be false. In fact, injury rates with supervised resistance training by a qualified professional are lower than those occurring in other sports or general recess play. Furthermore, strength gains prior to puberty primarily arise from increased motor neuron recruitment rather than muscle hypertrophy.
Today’s youth are weaker than previous generations and most children do not get the recommended 60 minutes of moderate to vigorous physical activity a day. Many studies have shown that there is a steady decline in “muscular fitness” of children due to their increasingly sedentary lifestyle. Muscular fitness refers to one’s overall muscular strength, endurance, and power. Higher levels of muscular fitness have been found to be one of the best predictors of moderate to vigorous physical activity in 5- to 10-year-olds and these youth are more prepared to sustain participation in this type of physical activity across their lifespan. This reiterates the importance of resistance training for all youth, not just those who participate in sports. Resistance training has also been shown to have a positive impact on bone health, cardiac health, metabolic health (decrease insulin resistance), and mental health.
The American Academy of Pediatrics (AAP) updated their guidance on resistance training for children and adolescents in June 2020. In this statement, the AAP recommends resistance training for children as young as 5 years of age. Many 5–7-year-old are already involved in sports and could benefit from developmentally appropriate strength building. At this age, strength building is through body weight exercises, such as the “animal exercises”. These include frog jumps, crab walks, kangaroo hops and one leg hops. Great options for children at this age include gymnastics, tumbling and rock climbing). Here, kids will build strength through bodyweight and core exercises while having fun with their peers. As children get older, appropriate exercises are based on what the AAP describes as a child’s Resistance Training Age, or the amount of time a child has spent in formal resistance training, and the child’s Resistance Training Skills Competency (RTSC). This is where it is important to have a qualified professional evaluate and supervise your child to decrease the risk of injury and increase their potential for muscular gains. Many physical education teachers are now offering strength classes as an option for PE and more and more community centers have strength building classes geared towards youth. A certified personal trainer is also an option but can be cost prohibitive. Many of these training facilities are now offering classes geared towards children because they understand the importance of learning the basics of resistance training at a young age.
We encourage you to consider incorporating resistance training into your child's routine. It's not only permissible but highly beneficial when done appropriately. By nurturing your child's physical development through structured exercise, you are laying the groundwork for a lifetime of health and well-being.
Please remember to reach out to us regarding whether or not it would be medically appropriate for your child to participate in resistance training/strength training due to a particular medical condition.