Myths About Youth Resistance Training

There are many myths and anecdotes that surround resistance training and adolescent and prepubescent children. We will visit a few of these Myths and see if there is any rhyme or reason for them.

Myth #1: If my child lifts weights it will stunt his or her growth.

Out of all of the myths associated with resistance training in youths this is by far the one you are going to hear the most. It is the most socially accepted thought surrounding youth resistance training and it could not be further from the truth. The fact is if you want to stunt a child’s growth you have to try pretty hard to do it. Children grow, that is what they do, and it is part of the maturation process that everyone goes through. Now that being said is it possible to have an injury from resistance training that can adversely affect a child’s growth, yes it is. Now that I have completely contradicted my self let me explain. Everyone has heard of “growth plates”, these “growth plates” or by their technical name epiphyseal plates are where bones grow as our skeleton matures. Injury to one of these epiphyseal plates potentially can cause grow alterations. However, cases of this are extremely rare and the prepubescent child is at less of a risk than the pubescent child because the epiphyseal plates are stronger and at this phase of the maturation process designed to be more resistant to sheering forces (2). From all of the research done on injuries associated with youth resistance training it is generally accepted that the risk of injury from resistance training is no different for youths as it is for adults. Most injuries associated with resistance training are directly the result of improper lifting techniques, maximally loaded lifts, lack of qualified supervision, and faulty equipment (1).

Myth #2: If my daughter lifts weights she will get muscularly and be big and bulky.

This myth not just falls under the category for youth resistance training for females but also for adult females as well. The truth is if you want to increase the size of your muscles and look like a body builder you have to work extremely hard to achieve that look. It is not something that is going to happen just because you put a dumbbell in your hand. Young girls just do not produce the appropriate levels of hormones to develop bigger sized muscles (1). Kramer and Zatsiorky explain this best by indicating that young girls cannot develop big muscles due to a lack of testosterone and the number of muscle cells in their body. So just because we have disproved this myth by explaining how young girls physiologically are not capable of getting larger developed muscles does not mean they will not see the benefits of a well designed program. Young girls will attain the same benefits of resistance training as boys which we explain later in Myth #3.

Myth #3: In prepubescent children they do not have the adequate levels of hormones to see strength gains from resistance training.

Absolutely and unequivocally false! As we explained in myth #1 children will grow that is what they do. So children will get stronger without resistance training. But, what prepubescent children will do if they resistance train is get stronger by strengthening their neurological system not the muscular system. To make the muscular system stronger by increasing muscle size you need certain levels of circulating hormones (2). Without this it can be difficult if not impossible to increase muscle size. Resistance training will train your nervous system & muscular system together and in synchrony which will allow your muscles to get stronger by neurological improvements. This phenomenon is similar to the early strength gains an adult will see when being introduced to resistance training as a beginner. This is done by increasing motor unit activation and coordination, recruitment and firing of muscle fibers (2). Muscle fibers are innervated by a motor neuron which is connected to the Central Nervous System. When the body is subject to a stress like it is during resistance training it will have to adapt to that stress. The muscular system in prepubescent children who do not have the hormone levels to increase the size of their muscle fibers to increase their strength to adapt to the stress put on their body during resistance training will increase the number of motor units (muscle fibers innervated by motor neurons) that it calls upon to over come a resistance. It is this adaptation to stress that the child’s body will have that will increase their strength in the muscular system.

Myth #4: My child will play their sport into shape.

Again, this can be further from the truth. While playing sports will help children be physically fit and active. It cannot get them into shape to prepare them for the rigors of competition. The activities of learning skills for a sport do not provide children with the proper demands on the body to stimulate improved muscle and connective tissue strength (1). Kraemer and Zatsiorky in their book Science and Practice of Strength Training explain the benefits of strength training in young athletes as follows:
Increased muscular strength and local muscular endurance

• Improved sports performance


• Prevention of sports injuries


• Development of lifelong exercise habits

They explain that in the past 10 years scientific evidence as strongly changed towards indicating the benefits of adolescent resistance training far out weight the risks.

In their position statement on youth weightlifting the organization USA Weightlifting, who is the national governing body for the sport of weightlifting in the United States, summed up the myths and anecdotes surrounding resistance training best. In concluding their position statement on youths participating in the sport of Weightlifting they said, “The lack of data is the issue; the alarmist negative response by well-meaning physicians and scientists has done an immeasurable disservice to the sport of weightlifting. The sport is actually safer than is generally believed, especially if training and competition are appropriate for the age group and properly supervised (3).” I believe their statements to be true for explaining many of the myths surrounding youth resistance training. The National Strength and Conditioning Association have highlighted six recommendations that should be followed when having children resistance train. They are:

• A properly designed and supervised resistance training program is safe for children.


• A properly designed and supervised resistance training program can increase the strength of children.


• A properly designed and supervised resistance training program can help to enhance the motor fitness skills and sports performance of children.


• A properly designed and supervised resistance training program can help to prevent injuries in youth sports and recreational activities.


• A properly designed and supervised resistance training program can help to improve the psychosocial well-being of children.
  A properly designed and supervised resistance training program can enhance the overall health of children.(1,2)

All of the other major organizations have weighed in favor of youth resistance training. The American College of Sports Medicine (ACSM), American Academy of Pediatrics (AAP), and the American Orthopedic Society for Sports Medicine (AOSSM) along with the NSCA have all provided approval for youth resistance training providing that there is adult supervision and programs designed by trained personnel for young athletes. Youths in today’s society are not getting the physical education at school and our society is leading a more sedentary lifestyle than ever before. With children participating in high level competitive sports at earlier ages and sports related injuries increasing it is vital that children participate in some type of resistance training to decrease incidence of injury and allow them to meet the demands of their sport.

References

1. Kraemer, William J. and Zatsiorky, Vladimir M. Science and Practice of Strength Training: Second Edition. Champaign, IL: Human Kinetics, 1995.


2. Faigenbaum, A., Kraemer, W., Cahill, B., Chandler, J., Dziados, J., Elfrink, L., Forman, E., Gaudiose, M., Micheli, L., Nitka, M., and Robers, S. (1996). Youth Resistance Training: Position Statement Paper and Literature Review. Strength and Conditioning, 18(6), 62-75.


3. Pierce, Kyle C., Byrd, Ronald J., and Stone, Michael H. Position Statement Paper and Literature Review. USA Weightlifting.