Resistance Training in
Children
By: Courtney Seib, Samantha Tartaglia, Jessie Butts,
Kayla Waltemath & Karissa Jones
Introduction
● Benefits of Resistance Training:
o
o
o
improve muscular strength and endurance
build bone mass
reduce blood pressure and body fat
● Types of Resistance Training:
o
o
o
o
Endurance
Strength
Hypertrophy
Power
Recurring Questions
● Is it safe for children and adolescents to be
resistance training?
● Will it affect their growth and development?
● Will it cause injuries?
● How does it affect performance?
Current Opinion
According to the British Journal of Sports Medicine, resistance training can
have many benefits for Children.
● Performance improvements:
o
o
o
muscular strength/power production
running velocity/agility
general motor performance
● Health benefits:
o
o
o
skeletal health, enhance bone mineral density
reduce BF/improve body composition
regulate insulin sensitivity in overweight/obese
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), 1-12. doi:10.1136/bjsports-2013-092952
Current Opinion
● The World Health Organization (WHO) now includes resistance training
guidelines for physical activity in children.
● Research has found that RT reduces sports related injury risk.
o
3.5 million that resulted in hospitalization (2009)
● Improved muscular strength/RT is even associated with positive
psychological health and well-being.
● Completely safe as long as RT is professionally supervised and tailored to
children’s needs.
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), 112. doi:10.1136/bjsports-2013-092952
Commonly Tried Methods
● A Systematic Review of 12 studies looking at resistance training
interventions in children and adolescents.
● Common between all studies
o majority of the studies used circuit training.
o long term programs.
o professional supervision
o low to moderate intensity
o almost all studies used RT programs of 3 days/week
o increased muscle mass
Benson, A. C., Torode, M. E., & Singh, M. A. F. (2008). Effects of resistance training on metabolic fitness in children
and adolescents: A systematic review.Obesity Reviews, 9(1), 43-66. doi:10.1111/j.1467-789X.2007.00388.x
Commonly Tried Methods
● Pros:
o
o
o
increase in body mass (muscle mass) across the board
increases in health and cardiorespiratory fitness
concluded as a good way to battle childhood obesity
● Cons:
o saw no real changes in glucose levels
o there was a lot of variation in program components
o many studies didn’t record all the data
● What could be improved:
o find studies that include RT alone
o more evidence based data is needed to make conclusions
Benson, A. C., Torode, M. E., & Singh, M. A. F. (2008). Effects of resistance training on metabolic fitness in children
and adolescents: A systematic review.Obesity Reviews, 9(1), 43-66. doi:10.1111/j.1467-789X.2007.00388.x
Athletic Injury Prevention (Pros)
● Advanced training and programs that include
weightlifting movements and plyometrics are now
recommended as part of performance-enhancing and
injury-reducing in youth programs.
● Studies have shown that RT in adolescents reduces the
risk of sports related injuries.
A D, Faigenbaum (2010). Resistance training among young athletes: safety, efficacy and injury prevention effects. British Journal Of Sports Medicine, 44(1),
56-63.
Athletic Injury Prevention (Pros)
● Including plyometrics into the resistance training
programs have been found to enhance movement
biomechanics, improve functional abilities, and reduce
the number of sport-related injuries in younger athletes.
● Integrative Neuromuscular Training (INT) programs
have reduced abnormal biomechanics and decrease
injury rate in adolescent females.
A D, Faigenbaum (2010). Resistance training among young athletes: safety, efficacy and injury prevention effects. British Journal Of Sports Medicine, 44(1),
56-63.
Faigenbaum, A. D., Myer, G. D., Farrell, A., Radler, T., Fabiano, M., Jie, K., & ... Hewett, T. E. (2014). Integrative Neuromuscular Training and Sex-Specific
Fitness Performance in 7-Year-Old Children: An Exploratory Investigation. Journal Of Athletic Training (Allen Press), 49(2), 145-153.
Athletic Injury Prevention (Pros)
● INT is used to enrich motor learning, enhance physical
fitness, and prevent proliferation of neuromuscular
deficits in adolescents.
● Young girls that do not participate in INT have a
decrease in physical activity and an increase in sportrelated injury later in life.
● Incorporating INT programs into PE classes shows
increases in physical activity and improved overall
health.
Faigenbaum, A. D., Myer, G. D., Farrell, A., Radler, T., Fabiano, M., Jie, K., & ... Hewett, T. E. (2014). Integrative Neuromuscular Training and Sex-Specific
Fitness Performance in 7-Year-Old Children: An Exploratory Investigation. Journal Of Athletic Training (Allen Press), 49(2), 145-153.
Athletic Injury Prevention (Cons)
● Adolescent powerlifters have reported low
back pain and injuries to the hands and feet.
● This is due to a lack of supervision by a
trained coach or professional.
● The adolescents also lifted 4 times a week.
A D, Faigenbaum (2010). Resistance training among young athletes: safety, efficacy and injury prevention effects. British Journal Of Sports Medicine, 44(1),
56-63.
Athletic Injury Prevention (Recommendations)
● All youth that will participate in resistance
training need to be mature.
● Need to wear footwear that has good
traction.
● There must be a qualified professional to aid
in supervision and instruction at all times.
A D, Faigenbaum (2010). Resistance training among young athletes: safety, efficacy and injury prevention effects. British Journal Of Sports Medicine, 44(1),
56-63.
Overweight & Obesity
● Growing rate of obesity - many schools are cutting
physical education
● Resistance training can be used as reverse and
preventative methods
o 30-45 mins, 3 days/week, 45-55% VO2max
● Major muscle groups
o biceps curl, shoulder press, bench press, triceps extension, quadriceps
extension, straight-leg raise, handgrip, and squat with sandbags on
the shoulders.
●
Decreased fat mass and increased lean body mass
Yu, C. C., Sung, R. Y., So, R. C., Kam-Chi, L., Lau, W., La, P. K., & Lau, E. M. (2005). Effects Of Strength Training On Body Composition And Bone
Mineral Content In Children Who Are Obese. Journal Of Strength & Conditioning Research (Allen Press Publishing Services Inc.), 19(3), 667-672
Overweight & Obesity
● Along with weight loss, muscle mass increase may occur
o Developmental stages
● Increased oxygen consumption in increased lean muscle
mass
o Burn more calories, decrease body fat
● Lean mass and bone mineral density
o Significant effects
o Prepubescent, different developmental stages
● Low back pain and back injury preventative measures
o Posture and strong musculature
Yu, C. C., Sung, R. Y., So, R. C., Kam-Chi, L., Lau, W., La, P. K., & Lau, E. M. (2005). Effects Of Strength Training On Body Composition And Bone
Mineral Content In Children Who Are Obese. Journal Of Strength & Conditioning Research (Allen Press Publishing Services Inc.), 19(3), 667-672
Overweight & Obesity
● Safe in children as long as it is supervised
o Experienced professional
● Overweight or obese children are at a higher risk of
injury
o Excess body weight
● The health benefit of preadolescent resistance training
are similar to those of adults
o Improved strength, power, endurance, bone density, motor
performance, self-esteem
Sothern, M. S., Loftin, J. M., Udall, J. N., Suskind, R. M., Ewing, T. L., Tang, S. C., & Blecker, U. (1999). Inclusion of Resistance
Exercise in a Multidisciplinary Outpatient Treatment Program for Preadolescent Obese Children. Southern Medical Journal, 92(6),
585-592.
Skill-related Components
Enhanced performance is simply a by-product of a well designed resistance
training program.
Skill-related components of fitness :
Power
Balance
The product of
strength and speed.
When we perform a
task as quickly and
as forcefully as we
can.
Balance is the ability
to maintain
equilibrium whilst
stationary, or
moving.
Coordination
Coordination is the
ability to use the
body parts and
senses together to
produce smooth
efficient
movements.
Agility
Being agile is all
about being able to
change your
direction and the
speed at which you
are travelling,
quickly and
efficiently.
Skill-related Components
Recommendations :
●
Resistance-training programs for youth should include a 10- to 15-minute warm-up and cool-down.
●
Young athletes should have adequate intake of fluids and proper nutrition, because both are vital in
maintenance of muscle energy stores, recovery, and performance.
●
Sport-specific exercises should be learned initially with no load (no resistance). Once the exercise technique
has been mastered, incremental loads can be added using either body weight or other forms of resistance.
●
Resistance training should involve 2 to 3 sets of higher repetitions (8 to 15) 2 to 3 times per week and be at
least 8 weeks in duration.
●
A general strengthening program should address all major muscle groups, including the core, and exercise
through the complete range of motion. More sports-specific areas may be addressed subsequently.
Hormone Response
● A study was conducted on the hormone response in children with
resistance training.
● Conducted of:
o 12 lean children (%BF of < 85th percentile), 13 obese children (%BF >
95th percentile) and 10 lean adults (%BF < 25th percentile)
o Exercise trials were completed in the morning between 9 am and 11
am.
o Consumed a breakfast two hours before the study that contained: 260
kcals which had 7 grams of fat, 14 grams of protein, and 37 grams of
carbohydrates.
Rubin, D. A., Castner, D. M., Hoang, P., Ng, J., Adams, E., & Judelson, D. A. (2014). Hormonal and Metabolic Responses to a
Resistance Exercise Protocol in Lean Children, Obese Children, and Lean Adults. Pediatric Exercise Science, 26(4), 444-454
Hormone Response
● In order to take a resting blood sample, a
catheter was placed in an antecubital vein.
● 5 minute warm up on a stationary bike with
a goal to raise their heart rate above 120
bpm, then a set of 3 lower body stretches
were repeated twice.
Rubin, D. A., Castner, D. M., Hoang, P., Ng, J., Adams, E., & Judelson, D. A. (2014). Hormonal and Metabolic Responses to a
Resistance Exercise Protocol in Lean Children, Obese Children, and Lean Adults. Pediatric Exercise Science, 26(4), 444-454
Hormone Response
● The exercise training program consisted of 6 sets of 10 reps per leg on a
step up platform while wearing a weighted vest. Adults wore heavier vests
and stepped on a higher stepper.
● Rest period: 1 minute between sets
● Heart rate was monitored throughout the program.
● Blood pressure was measured after the third and sixth sets.
● RPE was taken after each set.
● About 10 ml of blood was taken to test hormones
Rubin, D. A., Castner, D. M., Hoang, P., Ng, J., Adams, E., & Judelson, D. A. (2014). Hormonal and Metabolic Responses to a
Resistance Exercise Protocol in Lean Children, Obese Children, and Lean Adults. Pediatric Exercise Science, 26(4), 444-454
Hormone Response: Results
● Obese participants were heavier having a
higher %BF and a greater resting systolic BP
than the lean participants.
● As expected, adults were older, taller, and
had more body mass than the children.
● Children and adults had similar heart rates
during and after exercise.
● In all groups systolic BP increased.
Hormone Response: Results
●
●
●
●
●
●
No differences in epinephrine response within the groups.
Norepinephrine responses did vary:
o Lean group showed no change over time.
o Obese children and adults showed an increase with exercise.
No significant changes or differences for growth hormone and insulin like growth factor-1 were
seen in response to resistance training.
Growth hormone concentrations were lower in obese children than in lean children and adults.
Significant change in insulin , but no difference in adults.
Lean children showed a decrease in glucagon in response to exercise and this continued
throughout recovery. Obese children showed a decrease in glucagon. Adults showed an increase
in glucagon at 15 minutes into recovery.
Rubin, D. A., Castner, D. M., Hoang, P., Ng, J., Adams, E., & Judelson, D. A. (2014). Hormonal and Metabolic Responses to a
Resistance Exercise Protocol in Lean Children, Obese Children, and Lean Adults. Pediatric Exercise Science, 26(4), 444-454
FITT Plan for Children
● Guidelines Given:
2-3x weeks
~8-10 reps
Free Weights (ie. dumbbells, stability ball, med. ball)
Less than 60 minutes/ day
FITT Plan Revised
● According to the research we read:
o 3 days/week

long term programs seem to have better results
o 8-10 reps/circuit training

Either stick to reps if you are using free weights or use time limits if you
are only using body weight
o Body weight or free weights

easier than trying to find correctly sized machines
o 30-60 minutes

lower intensity, higher duration; no more than 60 minutes
o Low to moderate intensity

start low and work up to a more intense routine
● Supervision is necessary
Future Studies
● More studies on the general healthy population.
o Comparison to overweight and obese children
o Not sport-specific
o Direct vs. Indirect measures
● Looking at a variety of sports.
● More studies on integrative neuromuscular training.
● Looking at what the effective sets and repetitions are for
children.
References