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What do you think of when you hear the words weightlifting or strength
training: Arnold Schwarzeneggar, the "Rock," Mr. "T," or Jonny Bravo?
Just how did they get those big muscles?
The muscles in your body do a pretty good job when you use them for easy
stuff, like picking up a pencil or walking across the street. But what
about using them for harder stuff, like lifting a backpack full of
schoolbooks, sprinting the 100 meters or dunking a basketball? That's
where strength training comes in: it makes your muscles get bigger and
stronger. For the girls out there, don't worry, you can get a lot stronger
without getting bigger muscles - but more on that later.
Getting stronger can mean two things, lifting a heavy weight one time
(absolute strength) or lifting a moderate weight many times
(strength endurance). An example of absolute strength is the weight
lifting done at the Olympics. The lifter tries to lift the weight one
time, either he or she (yes, girls compete in weightlifting) lifts the
weight or he or she doesn't. An example of strength endurance is a sport
like rowing. The athletes pull the oars through the water, which takes
tremendous strength, and they keep going until the race is over which
takes tremendous endurance.
There are a few things that you should know about strength training.
First, it is very safe. As long as you have a good strength coach showing
you what to do, the chance of injury is very small. As a matter of fact,
one of the best ways to prevent injuries in sports is to strength train,
especially for girls. Strength training is very important for girls for
another reason - it is the best way to build strong bones. And don't
worry about the big muscles - girls will get big muscles only if a girl
does vigorous weightlifting for many years. Weightlifting can give you
that "toned" look if you workout hard enough. For you guys, it can give
you that "ripped" look. It is also great for helping you lose weight.
One of the best things about strength training is the confidence it builds.
You will feel much better when you get stronger. When combined with
flexibility, agility and aerobic training, it will make you a better
athlete.
So, how old should you be before you can start? If you are old enough to
play sports, than you are old enough to strength train. You must start
slowly and learn the proper technique of lifting the weight from a
certified strength coach. Also important is learning proper posture.
You can't slouch and lift weights!
When we talk about strength training we need to understand a few terms.
A repetition or rep is the number of times the weight is lifted. A group
of reps is called a set. Say you lift a 20-pound weight 10 times. Then
you put it down for a minute and lift it again 20 times. You would say
you did two sets of 10 reps. A workout or training session would be
doing different lifts for a certain number of sets and reps. The last
term is called a spotter. This is the person that watches you do the
lift and is there to help if you can't lift the weight. You must
ALWAYS workout with a spotter.
When you start a strength-training program, you must start slowly. In
the beginning, the strength portion of a workout should be about 30
minutes long, two to three times per week. Don't do strength workouts
two days in a row. Start by warming-up - take a five-minute walk and
then gently stretch your muscles. Then perform one to two sets of 10 to
15 reps of five or six exercises that target the different muscles in
your body (legs, back, chest, arms, shoulders, abs). The weight should
be lifted slowly and in control. Don't hold your breath. Again, a
qualified strength coach should supervise all strength workouts.
"...the incidence of overuse injuries sustained by young athletes could be reduced by
50% if more emphasis was placed on the development of fundamental fitness abilities
before sports participation." "...the National Athletic Trainers' Association suggests
that high school athletes engage
in conditioning activities at least six weeks before the start of practice."
Faigenbaum, A., Schram, J. Can Resistance Training Reduce Injuries in Youth Sports?
Strength and Conditioning Journal 26(3) p18. 2004.
"Participation in intercollegiate athletics involves unavoidable exposure to an inherent
risk of injury." (p. 4)
"Preseason Preparation: The student-athlete should be protected from premature exposure to
the full rigors of sport. Preseason conditioning should provide the student-athlete with
optimal readiness by the first practice." (p. 6)
NCAA Sports Medicine Handbook 2005-2006
For more information on a safe, supervised strength training program
for kids see Maryland Sports Performance
located in Montgomery County, Maryland
and convenient to Rockville, Bethesda, Chevy Chase, Potomac and Kensington.
Good Luck and Get Strong!
READ ASK THE DOC FROM POWERLIFTING USA MAGAZINE
READ A VERY IMPORTANT ARTICLE ABOUT INJURIES IN YOUNG ATHLETES:
DOCTOR'S SEE A BIG RISE IN INJURIES TO YOUNG ATHLETES
PARENTS, READ
How To Grow A Super Athlete - N.Y. Times, 3/4/07
PARENTS, READ ON.....
Parents and coaches continue to express concern about the suitability of
strength training for children and adolescents despite the mounting evidence that it is
both safe and effective. Let's address these concerns head on:
1. Lifting weights can damage the growth plates of youngsters.
In fact, damage to growth plates has never been documented
with strength training programs for children that were administered and supervised by qualified personnel.
Studies using appropriate youth resistance training, in fact, report low incidences of injuries of any type
(Strength and Conditioning Journal
1996. 18 pp.62-75).
Far from stunting growth, the contemporary evidence is that resistance training, in combination with proper
nutrition, has the potential to enhance growth within genetic bounds at all stages of development.
Most injuries occur when the program is unsupervised, equipment is used improperly,
attempts are made to lift too much weight and technique is poor. Lifting weights is actually a big
plus to the bones of youngsters. "There is good reason to believe that the more bone mass
you accumulate during childhood, the higher your eventual peak bone mass and the lower your
chances of suffering osteoporotic fractures in later life." Youngsters practicing gymnastics,
weight-training and other demanding sports have been shown to accumulate more bone than their
less active peers (Peak Performance, December 2004, pp. 11-12).
The reality is that children are exposed to far greater forces and of longer duration during sports
and recreational physical activity than those encountered during strength training, even if they
were to perform a maximum lift (Strength and Conditioning Journal 2008. 30:1 p.30).
2. The forces caused by weight training are so great that they will cause injuries. This is
a concern I hear from not only parents and coaches, but physicians as well. My first response is
always, "Did you fail physics class?"
The reality is that children are exposed to far greater forces and of longer duration during sports
and recreational physical activity than those encountered during strength training, even if they
were to perform a maximum lift (Strength and Conditioning Journal 2008. 30:1 p.30).
3. Kids will not derive any benefit from strength training before puberty. Children can
gain strength with proper training before puberty (Strength and Conditioning Journal
1996:18:62-75). Vertical jump, standing long jump, sprint and agility times all improve in
this age group with proper training. In addition, strength training is recommended as part
of a pre-conditioning program. Studies show that the incidence of overuse injuries sustained
by young athletes could be reduced by 50% if more emphasis was placed on the development of
fundamental fitness abilities before sports participation.
Relative newcomers to a sport are significantly MORE likely to be injured than individuals who
have been training for many years (American Journal of Sports Medicine, vol. 16(3), pp. 285-294, 1988,
and also Archives of Internal Medicine, vol. 149 (11), pp. 2565-2568, 1989).
The 2003-2004 NCAA Sports Medicine Handbook states:
"Preseason Preparation: The student-athlete should be protected from
premature exposure to the full rigors of sport. Preseason conditioning
should provide the student-athlete with optimal readiness by the first
practice."
National Strength and Conditioning Association
Position Statement on Youth Resistance Training
1. A properly designed and supervised resistance training
program is relatively safe for youth.
2. A properly designed and supervised resistance training
program can enhance the muscular strength and power of
youth.
3. A properly designed and supervised resistance training
program can improve the cardiovascular risk profile of
youth.
4. A properly designed and supervised resistance training
program can improve motor skill performance and may
contribute to enhanced sports performance of youth.
5. A properly designed and supervised resistance training
program can increase a young athlete’s resistance to sportsrelated
injuries.
6. A properly designed and supervised resistance training
program can help improve the psychosocial well-being
of youth.
7. A properly designed and supervised resistance training
program can help promote and develop exercise habits
during childhood and adolescence.
General youth resistance training guidelines:
1. Provide qualified instruction and supervision
2. Ensure the exercise environment is safe and free of hazards
3. Start each training session with a 5- to 10-minute dynamic warm-up period
4. Begin with relatively light loads and always focus on the correct exercise technique
5. Perform 1–3 sets of 6–15 repetitions on a variety of upper- and lower-body strength exercises
6. Include specific exercises that strengthen the abdominal and lower back region
7. Focus on symmetrical muscular development and appropriate muscle balance around joints
8. Perform 1–3 sets of 3–6 repetitions on a variety of upper- and lower-body power exercises
9. Sensibly progress the training program depending on needs, goals, and abilities
10. Increase the resistance gradually (5–10%) as strength improves
11. Cool-down with less intense calisthenics and static stretching
12. Listen to individual needs and concerns throughout each session
13. Begin resistance training 2–3 times per week on nonconsecutive days
14. Use individualized workout logs to monitor progress
15. Keep the program fresh and challenging by systematically varying the training program
16. Optimize performance and recovery with healthy nutrition, proper hydration, and adequate sleep
17. Support and encouragement from instructors and parents will help maintain interest
Code of Ethics
1. Strength and conditioning professionals should
not practice nor condone discrimination.
2. Strength and conditioning professionals should
not condone, engage in illegal behavior or defend
unsportsmanlike conduct or practices.
3. Strength and conditioning professionals should
refrain from using techniques and practices in which
repeated acts of negligence would result in injury to
an individual.
4. Strength and conditioning professionals should
use care to be truthful and not misleading when
stating their education, training, experience, and
involvement of NSCA and shall not misrepresent or
misuse their affiliation with the NSCA for unwarranted
favors-monetary or otherwise.
National Strength and Conditioning Association Position Statement:
Youth Resistance Training
American Academy of Pediatrics Position Statement: Strength Training by
Children and Adolescents
1. Strength training programs for preadolescents and adolescents can be safe and effective
if proper resistance training techniques and safety precautions are followed.
2. Preadolescents and adolescents should avoid competitive weight lifting, power lifting,
body building, and maximal lifts until they reach physical and skeletal maturity.
3. When pediatricians are asked to recommend or evaluate strength training programs for
children and adolescents, the following issues should be considered:
a. Before beginning a formal strength training program, a medical evaluation should be
performed by a pediatrician. If indicated, a referral may be made to a sports medicine physician
who is familiar with various strength training methods as well as risks and benefits in
preadolescents and adolescents.
b. Aerobic conditioning should be coupled with resistance training if general health benefits
are the goal.
c. Strength training programs should include a warm-up and cool-down component.
d. Specific strength training exercises should be learned initially with no load
(resistance). Once the exercise skill has been mastered, incremental loads can be added.
e. Progressive resistance exercise requires successful completion of 8 to 15 repetitions in
good form before increasing weight or resistance.
f. A general strengthening program should address all major muscle groups and exercise
through the complete range of motion.
g. Any sign of injury or illness from strength training should be evaluated before
continuing the exercise in question.
American Academy of Pediatrics Position Statement:
Strength Training by Children and Adolescents
YOUTH STRENGTH TRAINING GUIDELINES
"Generally speaking, if boys and girls are ready for sports participation
they are ready for some type of strength training. Many seven- and
eight-year-old children have benefited from strength training. Younger
children, also, may participate in strength-building activities if they
can perform the exercises correctly and follow directions. However, it is
important to remember that no matter how big or strong a child is, adult
strength training programs and philosophies should not be imposed on
children. The goal of youth strength training programs should be to
enhance the musculoskeletal strength of children and teenagers while
exposing them to a variety of safe, effective and fun training methods.
Different training programs and many types of equipment—from lightweight
medicine balls to child-size weight machines—have proven to be safe and
effective. While the optimal combination of sets and repetitions has not
yet been determined for children and teenagers, beginning with one set of
10 to 15 repetitions on several upper and lower body exercises is effective.
Depending on individual goals and the time available for training,
additional sets and exercises can be performed. It must be emphasized that
the focus of youth strength training programs should be on learning proper
exercise technique and following safe training procedures—not on how much
weight can be lifted."
From
"Sensible Guidelines
for Parents, Teachers and Coaches
By Dr. Avery Faigenbaum
University of Massachusetts-Boston"
Also see
"Strength Training for Children and Adolescents: What Can A Physician
Recommend?"
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Strength Training for Children and Teens
