Don’t confuse strength training with heavy weightlifting or bodybuilding!

 

In this era of sedentary pursuits, technology and social media, keeping children and adolescents active and optimally developing motor skills, muscular fitness, strength and physical literacy is challenging. No longer can it be assumed that children innately know how to run, hop, jump, and throw – let alone have the strength for it.

Research has shown that those aged 13 to 19 who strength train have better body composition, cardiovascular health, and movement coordination. Other studies have show that children can improve strength by 30% to 50% after just 8 to 12 weeks of a well-designed strength training program.

Strength training is a widely accepted form of training for both children and adolescents and can boost a youths’ health and fitness significantly. Inactivity, particularly while in our younger years contributes to poor bone health, lack of muscle strength, poor posture and wear and tear on our skeletal system due to the weakness in our muscles and tendon/ligamentous system. The habits we form when young and the condition of our body while growing and developing can dramatically impact how we will fear physically as an adult.

It is important to note the strength training doesn’t just involve lifting heavy weights, it involves Functional Movement Training. At FORM Fitness we are focused on teaching and reinforcing proper movement mechanics and posture. Ensuring correct individual programming to accommodate the changes in biomechanics due to puberty. Muscles and tendons must be both strong and flexible enough to support the changing body.

For our younger generation, light weights and controlled movements are best. Using good form and being safe are most important. Youths can do many strength training exercises using their own body weight or resistance bands, free weights, cable machine weights and medicine balls are all options.

Done right, strength training can:

• Increase children’s muscle strength and posture.
• Help protect children’s muscles and joints from sports injuries.
• Help children do better in nearly any sport.
• Teach children proper form and function.

 

Keep in mind that strength training isn’t only for athletes, for children who don’t want to play sports, strength training can:

• Strengthen bones and posture.
• Help promote healthy body and lower the risk of diabetes.
• Help maintain a healthy weight.
• Help kids feel good about themselves.
• Increase physical activity overall.

To discuss your youth’s current condition and posture book a comprehensive postural assessment with the experts at FORM Fitness. We have Personal Trainers who have experience working with youth and can ensure they stay safe while exercising but also throw in some fun to help them stay engaged and learn to love exercise and the many benefits it has.