Risks of Strength Training
...A limited number of case reports have raised concern about
epiphyseal injuries in the wrist and apophyseal injuries in the
spine from weight lifting in skeletally immature individuals. Such
injuries are uncommon and are believed to be largely preventable by
avoiding improper lifting techniques, maximal lifts, and improperly
supervised lifts.
Strength Training Guidelines
Young people who want to
improve sports performance will generally benefit more from practicing
and perfecting skills of the sport than from resistance training. If
long-term health benefits are the goal, strength training should be
combined with an aerobic training program.
Recommendations
1. Strength training
programs for preadolescents and adolescents can be safe and effective if
proper resistance training techniques and safety precautions are
followed.
2. Preadolescents and adolescents should avoid competitive weight
lifting, power lifting, body building, and maximal lifts until they
reach physical and skeletal maturity.
3. When pediatricians are asked to recommend or evaluate strength
training programs for children and adolescents, the following issues
should be considered:
a. Before beginning a formal strength training program, a
medical evaluation should be performed by a pediatrician. If indicated,
a referral may be made to a sports medicine physician who is familiar
with various strength training methods as well as risks and benefits in
preadolescents and adolescents.
b. Aerobic conditioning should be coupled with
resistance training if general health benefits are the goal.
c. Strength training programs should include a warm-up
and cool-down component.
d. Specific strength training exercises should be
learned initially with no load (resistance). Once the exercise skill has
been mastered, incremental loads can be added.
e. Progressive resistance exercise requires successful
completion of 8 to 15 repetitions in good form before increasing weight
or resistance.
f. A general strengthening program should address all major
muscle groups and exercise through the complete range of motion.
g. Any sign of injury or illness from strength training
should be evaluated before continuing the exercise in question.
