Honey, I Pumped the Kids Up!

Child-Centered Physical Activity, Part 2

The importance of physical activity for children is well-documented. The question is, what kind of activity is recommended? In a previous article, we discussed the unsuitability of jogging, or other aerobic exercises, for pre-pubescent children. In this article, we’ll discuss another staple of the fitness industry – weight training – and whether or not kids should participate.

For many, the image of kids pumping iron might seem alarming. In fact, it’s not just an image, but a perception and a conventional wisdom, that pre-pubescent children should not lift weights. There have been reports that heavy lifting could damage the growth plates in young bones. There are still some who think kids can’t benefit from weight training because they typically don’t experience muscle growth as a result. And there is the danger of weightlifting-related injuries. 

Pushups are an effective form of strength-building.

It should be mentioned that we can substitute the term “resistance training” for “weightlifting”. Weights are only one way to improve neuro-muscular strength. Many body-weight exercises, such as pushups or squats, can be effective for strength-building, without the use of weights or resistance machines. Exercise bands, and suspension trainers (straps, rings, or pull-up bars) are other means to create resistance to movement.

The idea of bone growth-plate damage, and “stunted growth” caused by weightlifting, has been proven, in several studies, to be a misconception. It was largely based on one study of concentration camp survivors, and another of child-labor performers, who had been forced to perform hard labor. They had excessive workloads and inadequate sleep, and poor nutrition, and may have suffered bone damage as a result. Current research shows that children who regularly practice resistance training are likely to have healthier, stronger bones.

It is true that pre-pubescent children lack the hormones that will enable muscle growth in response to resistance exercises. However, they can make significant gains in strength, through neurological adaptation. With regular resistance training sessions, the child’s neuro-motor system will get more efficient in the practiced movements, thus functional strength will increase. Studies have shown that this improved neuro-motor function will stay with a child into puberty and adulthood.

Body-weight exercises build strength.

As for the fear that children will injure themselves using weights, this is a potential danger. However, if this is seen as a reason to keep kids from lifting weights, it would also follow that they shouldn’t ride bicycles, play team sports, go swimming, or ride in an automobile. The key is appropriate training and supervision. On the contrary, children who regularly practice resistance training may be less likely to injure themselves participating in other sports, as strength is considered a preventive factor for children’s sports injuries.

Resistance training, whether using weights, bands, tubing, suspension, body-weight, or other reasonable means, is likely to build healthier, stronger children, and ultimately healthier, stronger adults. Start pumping those kids up!

David Quinlan, Founder and Lead Instructor

Bushintai-Do Programs and Martial Way Self-Defense Center

Milton, Vermont

Resources

1. American Academy of Pediatrics Policy Statement. Strength, Weight and Power Lifting, and Body Building by Children and Adolescents. Pediatrics. 1990; 5: 801-803.
2. Fleck, S.J., Kraemer, W. J. Strength Training for Young Athletes. Champaign, IL: Human Kinetics, 1993.
3. Faigenbaum, A.D. Strength training for children and adolescents. Clinical Sports Medicine. 2000; 4: 593-619.
4. Guy, J.A., Micheli, L.J. Strength training for children and adolescents. Journal of the American Academy of Orthopedic Surgeons. 2000; 1: 29-36.
5. Heinonen, A., Sievanen, H., Kannus, P., Oja, P., Pasanen, M., Vuori, I. High-impact exercise and bones of growing girls: a 9-month controlled trial. Osteoporosis International. 2000; 12: 1010-1017.
6. Payne, V.G., Morrow, J.R., Johnson, L., and Dalton, S.N. Resistance training in children and youth: a meta-analysis. Research Quarterly for Exercise and Sport. 1997; 1: 80-88.
7. Tsuzuku, S., Ikegami, Y., and Yabe, K. Effects of high-intensity resistance training on bone mineral density in young male powerlifters. Calcified Tissue International. 1998; 4: 283-286.
8. Witzke, K.A., Snow, C.M. Effects of plyometric jump training on bone mass in adolescent girls. Medical Science and Sports Exercise. 2000; 6: 1051-1057.