Resistance training, often referred to as strength training, is a foundational component of sport and exercise, or “performance”, programs designed to improve muscular strength, power, and endurance. For youth athletes, it’s not just about building muscle, it’s about developing resilient, capable bodies that can meet the increasing demands of sports and daily activity.
What Is Resistance Training?
Resistance training involves working against a force to build strength. This can range from simple bodyweight exercises to more advanced methods using resistance bands, machines, or free weights like dumbbells, kettlebells and barbells. When appropriately designed and supervised, resistance training is safe, effective, and beneficial for children and adolescents of all activity levels, not just those involved in organized sports.
Why It’s More Important Than Ever
Recent evidence suggests that measures of muscular fitness in youth have declined over time. At the same time, adolescents are entering competitive sports at younger ages, placing greater physical demands on their bodies. This combination highlights the importance of incorporating resistance training early, not only to improve performance, but also to reduce the risk of injury.
Key Benefits of Resistance Training
Performance Benefits
Youth who engage in resistance training often see improvements in motor skills, speed, and power. Strength training also helps develop physical literacy, the ability to move confidently and efficiently in a variety of settings. Stronger muscles and better movement patterns contribute to a lower risk of injury and support more effective rehabilitation if injuries do occur.Health Benefits
Beyond performance, resistance training supports overall health. It can improve cardiovascular fitness, enhance body composition, increase bone mineral density, and improve mental health. These advantages apply to all youth, not just athletes.Long-Term Development
Research shows that children and adolescents can safely increase strength with low injury rates when proper technique and supervision are emphasized. This shift in understanding has led to broader integration of resistance training into physical education and youth fitness programs.
How Strength Develops in Youth
Before puberty, strength gains are primarily due to neurological adaptations, essentially, the body becomes more efficient at activating muscles. During and after puberty, strength improvements are further enhanced by muscle growth (hypertrophy). This means resistance training is beneficial at all stages of development, though the mechanisms differ.
Programming Basics: What Works
A well-designed youth resistance training program considers several key variables, including instruction quality, training environment, frequency, intensity, and progression.
Research suggests:
Strength gains can occur with as little as 8 weeks of training, performed 2-3 times per week
Programs lasting longer than 23 weeks yield the greatest improvements
Loss of strength can begin after 8-12 weeks without training
Additionally, properly administered one-repetition maximum (1RM) testing can be safe and useful for assessing strength when conducted by qualified professionals.
Injury Prevention and Safety
Resistance training plays a critical role in reducing the risk of injury, often referred to as “prehabilitation.” Programs that combine strength training with speed, plyometrics and balance training have been shown to reduce injuries, particularly ACL injuries.
While resistance training is generally safe, risks can arise when:
Training loads are too heavy for prolonged periods
Adequate rest and recovery are not prioritized
Exercises are performed with poor technique or without supervision
Most reported injuries occur in unsupervised settings, often involving improper use of equipment. Muscle strains are the most common issue.
The American Academy of Pediatrics recommends that youth take at least 1-2 days off per week from organized sports and training to allow for proper recovery, both physically and mentally.
What About Weightlifting?
Weightlifting movements like the snatch and clean-and-jerk, and their variations, can be safely introduced to youth athletes when taught correctly. In fact, research shows these movements may be especially effective for improving jumping ability and sprint performance.
The key is proper progression: starting with simple tools like a dowel or PVC pipe to learn technique before adding resistance.
A Practical Roadmap for Youth Training
To ensure safety and effectiveness, youth resistance training programs should follow these general guidelines:
Work with a qualified professional who understands youth training principles
Begin with 1-2 sets of 8-12 repetitions at low intensity (less than 60% of 1RM)
Focus on mastering proper technique before increasing load
Gradually increase resistance by 5-10% as competency improves
Progress to 2-4 sets of 6-12 repetitions at moderate intensity (less than 80% of 1RM)
For complex movements, prioritize quality over quantity, fewer reps may be more effective
Train all major muscle groups, including the core
Schedule sessions 2-3 times per week on nonconsecutive days
Include a dynamic warm-up before each session
Keep workouts at least 20-30 minutes or more in duration
Maintain a technique-driven approach at all times
Final Thoughts
The question is no longer whether youth should participate in resistance training, it’s what happens if they don’t. Strength development is essential for building healthy, capable, and injury-resistant bodies.
When implemented correctly, resistance training offers a wide range of physical and mental benefits that extend far beyond the weight room. Encouraging both boys and girls to engage in year-round, well-structured programs can help them build strength reserves, improve performance, and establish lifelong healthy habits.
Have questions? Interested in youth strength, speed and agility training? Let us know at info@suarezphysicaltherapy.com.
References
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Lesinski M, Prieske O, Granacher U. Effects and dose-response relationships of resistance training on physical performance in youth athletes: a systematic review and meta-analysis. Br J Sports Med. 2016 Jul;50(13):781-95. doi: 10.1136/bjsports-2015-095497. Epub 2016 Feb 5. PMID: 26851290; PMCID: PMC4941165.
Paul R. Stricker, Avery D. Faigenbaum, Teri M. McCambridge, COUNCIL ON SPORTS MEDICINE AND FITNESS, Cynthia R. LaBella, M. Alison Brooks, Greg Canty, Alex B. Diamond, William Hennrikus, Kelsey Logan, Kody Moffatt, Blaise A. Nemeth, K. Brooke Pengel, Andrew R. Peterson; Resistance Training for Children and Adolescents. Pediatrics June 2020; 145 (6): e20201011. 10.1542/peds.2020-1011
McQuilliam SJ, Clark DR, Erskine RM, Brownlee TE. Free-Weight Resistance Training in Youth Athletes: A Narrative Review. Sports Med. 2020 Sep;50(9):1567-1580. doi: 10.1007/s40279-020-01307-7. PMID: 32578028; PMCID: PMC7441088.
The Team Physician and Strength and Conditioning of Athletes for Sports: A Consensus Statement. Medicine & Science in Sports & Exercise 47(2):p 440-445, February 2015. | DOI: 10.1249/MSS.0000000000000583