Strength Training for Teenagers
Strength training, also known as weight training or resistance training, is a form of physical exercise that involves using resistance to build strength, endurance, and muscle mass. It has been shown to provide numerous benefits for individuals of all ages, including teenagers. However, there are some considerations to keep in mind when it comes to strength training for teenagers to ensure safety and effectiveness.
Benefits of Strength Training for Teenagers:
Strength training has been shown to have numerous benefits for teenagers. It can help improve muscular strength, endurance, and bone density. It can also improve sports performance and reduce the risk of injury. In addition, strength training can help teenagers develop healthy habits and boost their self-esteem.
One study published in the journal Sports Medicine found that strength training in adolescents can have positive effects on body composition, muscular strength, and sports performance. Another study in the journal Pediatric Exercise Science found that strength training can have positive effects on bone mineral density in adolescents.
Considerations for Strength Training for Teenagers:
While strength training can be beneficial for teenagers, there are some considerations to keep in mind to ensure safety and effectiveness. The American Academy of Pediatrics recommends that teenagers should have a physical examination prior to starting a strength training program. In addition, teenagers should be supervised by a qualified trainer and should use proper equipment and technique.
It is also important to consider the frequency and intensity of strength training for teenagers. The American College of Sports Medicine recommends that teenagers should perform strength training exercises at least two days per week, with a focus on multi-joint exercises such as squats, deadlifts, and bench press. The intensity should be appropriate for the individual’s fitness level and should gradually increase over time.
Furthermore, it is important to ensure that teenagers are properly fueling their bodies for strength training. This includes consuming adequate amounts of protein and carbohydrates to support muscle growth and energy for exercise.
Conclusion:
In conclusion, strength training can be a safe and effective form of exercise for teenagers. It can provide numerous benefits, including improved muscular strength, endurance, bone density, and sports performance. However, it is important to consider safety measures such as proper equipment, technique, and supervision. It is also important to consider the frequency and intensity of strength training and proper nutrition to support muscle growth and energy for exercise.
In summary, strength training for teenagers can be a safe and effective way to improve overall fitness and athletic performance. By following appropriate safety measures and guidelines, teenagers can benefit from strength training and develop healthy habits for lifelong physical activity.
Citations: Faigenbaum, A. D., & Myer, G. D. (2010). Resistance training among young athletes: safety, efficacy and injury prevention effects. British journal of sports medicine, 44(1), 56-63.
Lloyd, R. S., Faigenbaum, A. D., Stone, M. H., Oliver, J. L., Jeffreys, I., Moody, J. A., ... & Myer, G. D. (2014). Position statement on youth resistance training: the 2014 International Consensus. British journal of sports medicine, 48(7), 498-505.
MacKelvie, K. J., McKay, H. A., Petit, M. A., Moran, O., & Khan, K. M. (2002). Bone mineral response to a 7-month randomized controlled, school-based jumping intervention in 121 prepubertal boys: associations with ethnicity and body mass index. Journal of bone and mineral research, 17(5), 834-844.
Myer, G. D., Faigenbaum, A. D., Edwards, N. M., Clark, J. F., Best, T. M., & Sallis, R. E. (2011). Sixty minutes of what? A developing brain perspective for activating children with an integrative exercise approach. British journal of sports medicine, 45(7), 475-477.
Faigenbaum, A. D., Kraemerm., & Blimkie, C. J. (2009). Youth resistance training: updated position statement paper from the National Strength and Conditioning Association. The Journal of Strength & Conditioning Research, 23(Supplement 5), S60-S79.
American Academy of Pediatrics. (2008). Strength training by children and adolescents. Pediatrics, 121(4), 835-840.
American College of Sports Medicine. (2009). American College of Sports Medicine position stand. Progression models in resistance training for healthy adults. Medicine and Science in Sports and Exercise, 41(3), 687-708.
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