The Benefits of Strength Training for Young Athletes

Every spring—the second week of March to be exact—there is a rush for sports physicals for the young athletes. As a Pediatrician, I am often faced with the daunting task of determining who has a health risk that could preclude them from participating in competitive sports.

During the evaluation many parents ask, “Is my child ready for weight training?” I start the discussion by explaining the distinction between weight lifting and strength training.

Weight lifting involves rapid lifts. Because of the limited data on its safety and possible risk of injury to the immature skeleton, the American Academy of Pediatrics is opposed to the participation of children in the sport of weight lifting.

Strength training on the other hand uses resistance methods (for example tubing
bands) to increase ones ability to exert or resist force. There are numerous studies in pediatrics that have shown that strength training is effective in improving strength, endurance, and flexibility in the young athlete.

Strength training utilizes various types of resistance such as resistance bands, exercise balls, free weights, and ones own body weight. It should include aerobic conditioning and a 10-15 minute warm up and cool down. More importantly, strength training programs should have strict supervision by a certified instructor with pediatric experience who will teach proper techniques and safety methods, thus reducing the risk of injury.

The benefits of strength training can be seen in the overall health of the young athlete such as cardiac fitness, increasing bone mineralization and decreasing blood lipid profile. Furthermore, there are a few studies that have shown that strength training aimed at certain muscles of the body can play a role in reducing the incident of sport related injuries.

During the sports physical, I often emphasize that a strength training program does not equate to increased muscle mass. The young athlete who has not reached puberty tend to have low circulating androgens—a hormone that promotes the growth of skeletal muscle cells— and thus muscle mass can’t develop.

Strength training programs are generally safe however for certain individuals it may be contraindicated. Any child with a complex cardiac issue, hypertension, seizure disorders or receiving chemotherapy that effect the heart should be withheld from strength training programs until clearance is obtained by a physician.

Overweight adolescents may appear to be strong enough to participate in a strength training program however they should proceed with caution.

Because of the pressure to perform, there is an increase in the use of performance enhancing drugs.

These drugs include stimulants (Caffeine, Pseudoephedrine, and Ritalin etc.), anabolic steroids, growth hormones, and protein supplements (such as Creatine).  these drugs can lead to cardiovascular issues, kidney failure and testicular atrophy if taken in excess. Coaches, trainers and more importantly parents should be aware
of this issue and discuss it with their children.

Proper nutrition with adequate fluid intake should be encouraged. A multi-vitamin which contains Vitamin D,  Calcium (1300mg/day) and iron should be taken daily. Finally, sleep can improve physical and mental health, and is extremely important for young people, so encourage up to 8-12 hours of sleep per night.

Looking for a place for your young athlete to get in some exercise? Here's a list of some of the gyms in Bowie, also check out our Q & A section to .

• - Membership is $20 a month (requires two year contract) and they offer a free week-long trial.
• - Located in , Sport Fit has a wide range of amenties that make it one of the biggest gyms in Bowie. A free day-pass is available for new members that want to try out the facilities. They also have children's memberships and plans that include child care (including exercise for kids) while parents exercise.

• - Basketball only, for residents within the city limits, a youth membership (Ages 6-17) is only $15 a year; $20 for those with a Bowie address, outside city limits. The was earlier this month. 
• - Basic membership is only $10 a month. The facility in Hilltop Plaza has free weights, cardio equipment and resistance machines—which are better for younger athletes.
• - Another gym (formerly World Gym) with a $10 a month membership fee—located on MD-197—that also offers classes including sports conditioning.