Fitness for Youth : Youth Fitness Articles

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Weight Lifting for Young Athletes
Fitness for Youth : Youth Fitness Articles
The onset of puberty creates a dividing line, of sorts, in terms of the potential effects of various physical training programs . . . Can significant gains in muscular strength occur as a result of strength training programs, will any gains made actually help the athlete's performance, and are strength-training programs safe? In a recent article in the Research Consortium News (AAHPERD, Winter 1997), Larry Isaacs reviewed current research, which attempts to address these questions. He offers the following conclusions:

Resistance training, in any of a variety of forms such as weight lifting and self-supportive (body weight) activities, can result in improving muscular strength.

These activities appear to be safe as long as recommended guidelines are followed.

Whether the gains made as a result of strength training transfer to actual athletic performance seems to depend on the nature of the sport being played. For example, if the activity involves complex movements, less benefit is likely to occur. If strength is a primary factor in the performance, then transfer will occur.

Although the physical onset on puberty varies from athlete to athlete, we suggest the following as general guidelines for resistance training using grade level as approximate markers:

6th grade and younger: body weight exercises only, such as push ups, sit ups, vertical jump for height, calf raises, pull ups.

7th & 8th grade: add universal type machines, no free weights, Use high repetitions with low weight, no more than 3 days per week with one day off between lifting days.

9th grade: can add free weights with lifts such as bench press, partial squats, lunges. Still stick to 3 days per week and restrict lifts to 3 repetitions maximum. Never do show-off lifts of one repetition with maximum weight.