In accordance to the American College of Sports Medicine (ACSM) Guidelines, school aged adolescents should participate in at least 60 minutes of moderate to vigorous physical activity daily that is developmentally appropriate and enjoyable involving a variety of activities (1).
Not only is regular physical activity important for growth and development, but maintaining a physically active lifestyle during paediatric years also reduces the likelihood of developing chronic diseases later in life (2). Along with aerobic exercise such as swimming and bicycling, there is growing research indicating that resistance training can provide unique benefits for adolescents when appropriately prescribed and supervised.
- Relatively safe for youth
- Enhance muscular strength and power
- Improve cardiovascular risk profile of youth
- Improve motor skill performance, therefore enhance sports performance of youth
- Increase a young athlete’s resistance to sports-related injuries
- Help improve the psycho-social well-being of youth
- Help promote and develop exercise habits during childhood and adolescents
- Specific sport related demands such as football and soccer players
- Adolescents with general poor muscle tone and co-ordination
- Adolescents who have lost strength and balance during growth phases
1. Faigenbaum, A. and Micheli, L. Youth Strength Training. Indianapolis, IN: American College of Sports Medicine; 2017.
2. Strength Training by Children and Adolescents. (2001). PEDIATRICS, 107(6), 1470-1472. http://dx.doi.org/10.1542/peds.107.6.1470
3. Faigenbaum, A., Kraemer, W., Blimkie, C., Jeffreys, I., Micheli, L., Nitka, M., & Rowland, T. (2009). Youth Resistance Training: Updated Position Statement Paper From the National Strength and Conditioning Association. Journal Of Strength And Conditioning Research, 23, S60-S79.
Written by Andrea Matias, Accredited Exercise Physiologist, MD Health
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