In the USA, children training with weights is referred to as taboo for centuries. You must have heard that weight training for children stunts their growth and is bad for their joints. However, no evidence has been found on the topic. In fact, the risk in this is much less compared to many other sports.
Biochemical research has proven that activities such as running, throwing, and hitting puts much higher forces on the body as compared to weight training and at the same time they also put excess stress on growth plates of the bones. It is important to pay attention to technique when doing these physical activities.
As per one report, it stated that from 1977 to 1988, more than 90 football players suffered from cervical spine injuries and 15 players suffered from brain damage. Research says that a child who does weight training has much higher bone-mineral density and the weight training programs also helps in strengthening bones.
Much of the research states that young athletes can benefit from strength training. Here are a few strength training tips for children:
Maximum Efforts:
The maximum effort should be in form of the 1rep max and 5rep max. Technical errors can occur while taking muscles to temporary failure.
Focus On Proper Technique:
Following proper technique should be the main focus for beginners of a weight training session. Proper techniques also help in quick size gain.
Set Realistic Goals:
It is very important that an athlete should set a realistic goal as it helps them see the results. One should learn weight training as a lifetime endeavour that offers improvement in life-long journey. One should also understand that the results also depend a lot on the genetic ceiling of a person, Not everyone can be a top level athlete..
Avoid Over-training:
Young athletes need extra energy for growth and over-training can lead to injury and illness and excess stress on the body leads to causing damage to the growth cartilage.
Requires Proper Supervision:
Young athletes also require proper supervision while training for optimal benefit of strength training and to avoid any sort of injury.It has been observed that the mind of young athletes keeps on wandering. Trainer should teach proper concentration to their trainee while training.
Individualization Applies to Children:
The rate of maturity in children in terms of psychological and physically development differs. The metabolic as well as biomechanical qualities in children also differ. It becomes very important that trainers offer personalized training as per the need and capability of the child.
A trainer should consider all of the above mentioned points while training a young athlete to maximize their performance as well as to decrease the possibility of injury while participating in various forms of physical activities.
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