Position Stand on Youth Strength Training

The research shows that youth benefit from resistive exercises with improved bone density, lower body fat, lower lipids, and better joint flexibility, motor skills, and coordination.  They found that there should not be a minimum age requirement for youth to begin a properly designed strength or resistance program, but it is recommended as a general guideline to begin around age seven or eight.The 12 general recommendations are as follows:

1. The program must be supervised by a qualified certified individual.
2. The program must consider each child’s cognitive development, physical maturity, and training experience.
3. The strength training environment must be safe and free from hazards.
4. A dynamic warm up of 5-10 minutes prior to strength is needed.
5. Sessions should be scheduled on 2-3 non-consecutive days per week.
6. Select 8-12 exercises focusing on major muscle groups.
7. 1-2 sets of 8-15 repetitions using light to moderate resistance (60% of 1RM).
8. Emphasis on correct technique and safe training procedures is the focus as opposed to the amount of resistance used.
9. Include exercises incorporating balance and coordination.
10. Progress to more advanced exercises that enhance power production.
11. Cool down using less-intense activities and static stretching.
12. Periodized variations in the strength training program..

Westcott, Wayne, PhD., “New Position Stand on Youth Strength.” ACSM’s Certified News, April-June, 2011.  Vol. 21, Issue 2, pp. 10-11.