(Spoiler Alert: It Doesn't!)
As a seasoned coach specializing in youth athlete development at the Developing Young Athletes Network, I frequently encounter concerns about how strength training might stunt a child's growth. This blog, an extension of my YouTube video, will help dispel this myth and enlighten you on the numerous benefits of strength training for young athletes.
Understanding Growth Plates and Misconceptions
First things first, let's talk about growth plates. These are crucial areas of growing tissue near the ends of long bones in children. Many parents and coaches fear weight training during the prepubescent stage can damage these growth plates and hinder a child's growth potential. But is this fear based on facts?
Separating Fact from Fiction
Research and expert consensus provides a reassuring stance. There's no substantial evidence supporting the idea that strength training negatively impacts linear growth or growth plate health. In fact, proper resistance training can be beneficial for bone formation and growth. This is not just a personal opinion but endorsed by leading bodies like the American Academy of Pediatrics and the National Strength and Conditioning Association.
Why Does the Myth Persist?
The misconception likely stems from a time when weight training wasn't well understood. People worried that heavy weights could damage the growth plates and the soft areas near the ends of long bones in children. While growth plates are susceptible to injury, especially from repetitive overuse or improper technique, proper weight training programs for young athletes are safe and effective.
Science Says Strength Training Helps!
Strength training offers a myriad of benefits beyond building muscle. It enhances coordination, strengthens muscles and tendons, and improves movement skills. Studies show that properly designed strength training programs for young athletes can:
- Increase bone density: This strengthens bones and reduces the risk of osteoporosis later in life. Strong bones are also less susceptible to growth plate injuries.
- Improve coordination and strength: This improves athletic performance and overall movement skills. Young athletes learn proper movement patterns that benefit them in all sports and activities.
- Reduce the risk of injuries: Stronger muscles and tendons can better absorb impact, protecting young athletes from common sports injuries like ankle sprains, ACL tears, and muscle strains.
- Benefit girls' sports participation: Studies suggest strength training can help prevent ACL tears, a frequent injury among female athletes. Strong leg muscles improve balance and jumping mechanics, reducing the risk of non-contact injuries.
So When Can Your Young Athlete Start Strength Training?
When introducing a child to strength training, safety should be the utmost priority. The focus should be mastering proper movement techniques before progressing to heavier weights. Start with bodyweight exercises and gradually introduce light weights as they demonstrate proficiency. Remember, the aim is not to lift heavy weights but to develop fundamental movement skills and neuromuscular adaptation. Qualified supervision is essential to prevent injuries. Here's a general guideline:
- Around 10 years old: Bodyweight exercises and basic movement drills are a great starting point. This could include squats, lunges, push-ups, planks, and jump rope. These exercises help build foundational strength and coordination.
- By middle school (ages 11-13): A structured strength training program designed for young athletes is recommended. Look for programs that use lighter weights with higher repetitions (e.g., 10-15 reps); PROPER FORM is a must.
- Puberty and beyond: As young athletes mature, programs can gradually incorporate more weight and complex exercises.
Strength Training Isn't Just About Weights
It's important to understand that strength training for young athletes doesn't always involve weights. Bodyweight exercises are a fantastic way to build a strong foundation for weight training later on. Here are some examples of bodyweight exercises that can be included in a young athlete's program:
- Squats
- Lunges
- Push-ups
- Planks
- Dips (using a chair or bench for beginners)
- Wall sits
- Jumping jacks
- Jumping rope
Long-Term Benefits Beyond Athletics
The benefits of strength training extend far beyond the realm of improving athletic performance. Here are some additional long-term benefits that young athletes can look forward to, instilling a sense of optimism:
- Increased Self-Confidence: Strength training can help young athletes feel stronger and more capable, boosting their self-confidence and self-esteem.
- Improved Posture: Strong core muscles contribute to better posture, which can help prevent back pain and injuries in the future.
- Stronger Foundation for Lifelong Fitness: Early exposure to strength training can set young athletes on the path to a healthy lifestyle and continued fitness participation as they grow older.
Choosing the Right Trainer Makes All the Difference
Not all trainers are created equal! When choosing a trainer for your young athlete, look for someone who:
- Specializes in training young athletes. They should understand the unique physical development stages of children and adolescents.
- Emphasizes proper technique and gradual weight progression. This helps prevent injuries and ensures young athletes get the most out of their workouts.
- Can answer your "What, When, Why" questions about exercises. A good coach should be able to explain the benefits of each exercise and why it's included in the program.
- Uses positive reinforcement and creates a fun and engaging environment. Young athletes are more likely to stick with a program they enjoy.
- Remember: A good coach should educate young athletes, not just give them instructions.
Strength Training: Safe, Fun, and Effective
Strength training is a safe and valuable addition to any young athlete's program when done correctly. It can improve their performance, reduce injury risk, and set them on the path to a healthy lifestyle.
Ready to Get Started?
Go to our YouTube channel to see our video on strength training. There, you can see how to do some of the exercises. Share this blog post with other parents and coaches who might have the "stunted growth" myth!