strength training

What is strength training?

Strength training consists of the use of weights, weights machines, resistant elastic bands or the body weight itself to develop strength and musculature. Children and teens may want to do strength training to improve their athletic performance, treat or prevent injuries, and improve their physical appearance.

What are the Advantages of Strength Training?

Strength training can help kids and teens build stronger muscles. With a well-designed and properly supervised program, children can:

• improve their general level of fitness and athletic performance

• increase your lean body mass (more muscle, less fat)

• burn more calories

• strengthen the bones

• improve mental health

Who can do strength training?

Children and adolescents who are prepared to participate in organized sports or other activities, such as baseball, soccer, or gymnastics, are often able to begin strength training. Children as young as 7 or 8 years old can safely do strength training if they have good balance and control of their body, know how to follow instructions and are able to do the exercises properly.

A strength training program for children should not be a smaller-scale version of an adult training program. Children who do strength training should learn the proper techniques and should know how to use the equipment safely.

Coaches who work in schools, gyms, and weight-lifting rooms know about strength training. But look for someone with a degree in strength training who has experience working with children and teens.

Strength training is safe?

Strength training programs are usually safe. When done properly, strength training does not harm growing bones.

As with any sport, talk to your child’s doctor before letting your child participate in a strength training program. Children with some health problems, such as uncontrolled blood pressure, seizures, heart problems, and other medical conditions, will need to be approved by their doctors before starting training.

In addition, your child should be carefully supervised to use the necessary equipment and use a suitable technique.

The best way to learn the right techniques is to start doing the weightless exercises. When the technique is mastered, you can add weight (or strength, if elastic bands are used), as long as the child can perform the exercise comfortably and with the appropriate technique making between 8 and 15 repetitions. Children should not use machines or equipment designed for adults.

Most injuries occur when children fool around without receiving any supervision. Muscle strains are the most common injuries associated with strength training.

Some athletes and professional athletes try anabolic steroids and other medications to develop musculature, improve athletic performance and their appearance. Talk to your child about the danger of using these medicines.

What is a Healthy Routine?

Children and teens should usually tone their muscles using low-weight weights (or light resistances) and a high number of repetitions, rather than trying to lift bulky weights once or twice.

The amount of weight to lift will depend on the child’s age, size, and strength. But, usually, children should be able to lift a weight with a proper technique at least 8 to 15 times in a row. If they fail to lift the weight a minimum of 8 times in a row, it means that the weight is excessive.

Preteens shouldn’t worry about increasing their muscle mass, which won’t happen until after they’ve gone through puberty. After puberty, the male hormone testosterone helps to develop muscles as a result of strength training. Boys have more testosterone than girls, so they develop more muscles.

All strength training sessions should focus on the right form and technique, always with the instruction and supervision of qualified professionals.

Recommendations on training programmes

Here are some recommendations for strength training programs:

One instructor for up to 10 children.

The instructor must have a degree that certifies their training in strength training, and experience with children in this type of training.

Heating for a minimum of 5 to 10 minutes, based on aerobic activities and dynamic stretching. Cooling through lower intensity activities and static stretching.

Start with a series of eight to 15 repetitions of six to eight exercises that focus on the large muscle groups of the upper, lower, and central body.

Kids can start with exercises that involve carrying their own body weight (such as squats and push-ups) and work the technique without using weights. As soon as they master the technique, they can use a relatively light weight with a high number of repetitions (from 8 to 15). You increase the weight, the number of series, or the type of exercises as the strength increases.

For best results, strength training should be done for a minimum of 20-30 minutes 2 or 3 days per week. There should be at least one day of rest between consecutive sessions.

Strength training is only one part of a general physical activity program. Children and teens should do at least one hour of moderate to vigorous physical activity a day, including aerobic (cardiovascular) activity, such as running, cycling, and outside play. Also, make sure your child drinks plenty of fluids and has a healthy diet for greater physical performance and greater resilience.

Gavin, M. [2018] Strength training. KidsHealth. Recovered from: https:///kidshealth.org/es/parents/strength-training-esp.html?WT.ac=p-ra#catsports-psychology