RESISTANCE TRAINING: A PROACTIVE APPROACH

Resistance Training: A Proactive Approach

to Enhancing the Development of the Pre-Adolescent Athlete
Rick Powell
Ohio University

Abstract

RESISTANCE TRAINING: A PROACTIVE APPROACH

The major focus of this paper is to expound on three benefits pre-adolescents obtain while
engaging in a resistance training program. Resistance training is now realized as a key
constituent of youth fitness and a preventive measure for injuries (Faigenbaum, 1996).
According to Behm et al. (2008), The conclusions regarding the beneficial effects of resistance
training (RT) for pre-adolescent children have been consistently positive in scientific literature.
(p. 548). Even though some pediatricians, physical education instructors, teachers, parents, and
strength and conditioning coaches, remain doubtful about the benefits of resistance training, the
majority of more recent studies (Szymanski et al, 2007; Faigenbaum et al 1996; Behm et al,
2008) provide conclusive evidence that youth of ages six through twelve participating in
individually designed resistance training programs can increase muscle strength above normal
rates (p. 189-190). More scientific research stresses measurable gains in motor-skills and muscle
coordination (Faigenbaum et al, 1996). Ekeland et al, notes that although research, studies, and
evidence remain scarce in the field of mental health influence of resistance training, trial studies
suggest exercise as a device to improve a childs self-worth (2009). The supposition and
conclusion of the research at hand is that pre-adolescent resistance training is beneficial because
it strengthens muscles, enhances motor skills, and promotes general well-being.

Resistance Training: A Proactive Approach

RESISTANCE TRAINING: A PROACTIVE APPROACH

to Enhancing the Development of the Pre-Adolescent Athlete

Resistance training among todays pre-adolescent athletes has gained in popularity and is
increasingly being accepted worldwide by respected professional organizations. Resistance
training is now realized as a key constituent of youth fitness and a preventive measure for
injuries (Faigenbaum, 1996). According to Behm et al. (2008), The conclusions regarding the
beneficial effects of resistance training (RT) for pre-adolescent children have been consistently
positive in scientific literature. (p. 548). These positives include enhancing muscular strength,
the ability for muscles to work harder and longer, and the improvement fine motor-skills.
Consistent, yet moderate, resistance training may also enhance mental well-being and overall
positive self-assurance while promoting life-long physical activity (Ignjatovic et al, 2009).
The purpose statement of this paper is that pre-adolescent resistance training is beneficial
because it strengthens muscles, enhances motor skills, and promotes general well-being.
In circuits that include physical education teachers, pediatricians, parents, and strength
and conditioning coaches, resistance training benefits remain skeptical. Growth cartilage injury
is a traditional concern for children performing weight training. (Peck, 2011, p. 18) Other
concerns include accidents with weight equipment, poorly designed programs with a lack of
adult supervision, and training regimes with little or no understanding of a proper load for preadolescent children. The concerns and myths that were prevalent and accepted throughout
society have been rebuffed with scientific research. These myths proposed that resistance
training in pre-adolescents would result in stunted growth, epiphyseal (growth plate) plate
damage, lack of strength increases due to a lack of testosterone, and a variety of safety issues
(Behm et al, 2008, p. 549).

RESISTANCE TRAINING: A PROACTIVE APPROACH

It is acknowledged that injuries and harm could result because of resistance training but
this is generally due to lack of proper instruction and supervision. Youth resistance training
needs to be meticulously outlined and monitored due to different stages in pre-adolescent
growth. The amount of repetitions and weight resistance should be catered to the individual
based on physical stature and resistance training experience. The major component of
prepubescent resistance training includes detailed instruction with resistance, method, and
duration all in mind. (Behm et al, 2008). According to Faigenbaum (1996), studies on
resistance training in children indicate a low risk of injury. (p. 64)
Ignjatovic et al, (2009) writes that the American Academy of Pediatrics, 1976 published a
statement documenting that youth resistance training does not noticeably increase muscle mass
or improve strength due to the lack of androgens in prepubescent blood. However, the majority
of more recent studies (Szymanski et al, 2007; Faigenbaum et al 1996; Behm et al, 2008) provide
conclusive evidence that youth of ages six through twelve participating in individually designed
resistance training programs can increase muscle strength above normal rates (p. 189-190).
Strength is the most prevalent benefit for pre-adolescent resistance training. According to
Fleck (2011) strength gains can be elevated as much as 74% in as little as eight weeks on a
particular program. Normal results display increases of approximately 30% in the same accrued
time. Muscle gains in power and strength are a part of normal development and maturation for
the pre-adolescent and adolescent age group. For this reason it is vital to understand that gains
recorded in studies are beyond that of normal development. Some subjects displayed increases
of 15% to 19% lifting capacities over the course of a nine-week training program (p. 16). Based
on research, Behm et al. (2008) stated that gains of 50% to 60% in muscle strength and
endurance were achieved more by pre-adolescents who participated in a designed resistance

RESISTANCE TRAINING: A PROACTIVE APPROACH

training program than those who did not. A timeframe of six to twenty weeks was to control
normal development of growth and the process of natural maturity (p. 549). These studies and
scientific research culminates to the logical conclusion that resistance training for the
prepubescent youth is significantly beneficial in the development of muscle strength and power.
Another primary strength to pre-adolescent resistance training is the refining and
developing of muscle coordination and motor-skills. Improvements in selected motor fitness
skills have been observed in children following resistance training programs (Faigenbaum et al,
1996, p. 66). Since many sports that children participate in require strength, the possibility for
resistance training to positively augment athletic movements in pre-adolescents is logical.
Consequentially, if a stretching regime is added into the resistance training program, flexibility
as wells as motor skills, has greatly been enhanced (Faigenbaum et al, 1996). According to
Behm et al (2008) research shows that a great deal of developing muscle coordination depends
on previous exposure to a specific physical task. This idea gives rise to the notion that since preadolescent athletes are typically younger and less experienced, a greater need for adapting to
movements would be required. (p. 553)
In observations, children have been noted to perform resistant training exercises with a
lesser degree of difficulty once the proper motor-skills and muscle coordination to perform the
exercise, have been introduced. A youth resistance program should afford all prepubescent
athletes participating, the chance to become familiar with their bodies and functionality. (Behm
et al, 2008). The pre-adolescent athlete should learn about their bodies, experience the benefits
of resistance exercise, embrace self-improvement, and feel good about their performances.
(Behm et al, 2008, p. 558) According to Ignjatovic et al, resistance training, when properly
adapted to the skill set of a child and monitored for progress, serves as a catapult to fine tune the

RESISTANCE TRAINING: A PROACTIVE APPROACH

coordination and motor-skills of the pre-adolescent. It is noted that gains in muscle strength and
power do not directly lead to superior motor function. However, greater power and strength in
the pre-adolescent, developed through resistance training, aid in performance of a sport task. In
essence, it is more beneficial to be sport specific in resistance training to maximum efforts in
gaining greater functionality of muscle coordination (2009).
In addition to enhancing muscular strength, power and local muscular endurance, and
the potential improvement in some motor skills and sport performances, regular participation in a
youth resistance training program has the potential to influence several other aspects of health
and fitness (Ignjatovic, A., et al; 2009, p. 190) Included in these benefits is the overall wellbeing of the pre-adolescent. According to Ekeland et al, exercise is a vital element in promoting
self-esteem in children. Although research, studies, and evidence remain scarce in the field of
mental health influence of resistance training, trial studies suggest exercise as a device to
improve a childs self-worth (2009).
In a study conducted of over-weight children Faigenbaum et al, conclude that resistance
training afford the opportunity for overweight and obese pre-adolescents to participate in some
form of exercise. While aerobic activity is generally the form of exercise to burn excess fat from
the body, many overweight children lack the motor-skills to perform such tasks. Overweight and
obese youth often find long periods of training too tasking. Pre-adolescents may find aerobic
exercise boring and cumbersome and often lack the confidence to participate. In response,
resistance training serves as a catalyst to engage in an exercise that success is not dependent
upon body size or body type, thus promoting confidence in the pre-adolescents ability to
perform this training function (2011).

RESISTANCE TRAINING: A PROACTIVE APPROACH

Resistance training, modified with an individual pre-adolescent in mind, greatly

optimizes a positive self-attitude. Pre-adolescents have a wide range of backgrounds and
experience even at a young age. It is important to remember that the goal of the [training]
program should not be limited to increasing muscle strength and improving body composition.
(Faigenbaum, A.D., Perez, T., Naclerio, F., 2011, p. 8) Especially in the case of overweight or
obese children, resistance training provides a platform for pre-adolescents to be socially accepted
in a physically active arena, and perhaps stimulating social and self-confidence. In turn, the
habits formed at this early stage in life carries over into a productive, active lifestyle as an adult.
(Faigenbaum, Perez, Naclerio, 2011).
More recent studies have concluded that resistance training among pre-adolescents serves
beneficial in a variety of areas. With qualified and knowledgeable supervision young athletes
and children in general, profit from an appropriate age-level resistance training program. Early
stage development of strength and hypertrophy of muscles help children engage more
successfully in sports participation and everyday activities. Resistance training programs help
develop muscle gains and even refine the motor-skills needed to perform such tasks. It is well
known that the human body, when performing a task, becomes more adapted to the task the more
it is exposed to that particular function. Resistance training for the pre-adolescent is no different.
A resistance training program modified for the youth promotes muscle strength, aids in the
development of muscle coordination, and serves as the building blocks for self-confidence in the
emergent athlete.

References

RESISTANCE TRAINING: A PROACTIVE APPROACH

Behm, D. G., Faigenbaum, A. D., Falk, B., & Klentrou, P. (2008, April 10).
Canadian society for exercise physiology position paper: Resistance
training in children and adolescents. Applied Physiology, Nutrition, and
Metabolism, 33(3), 547-561.

Ekeland, E., Heian, F., Hagen, K. B., Abbott, J. M., & Nordheim, L. (2009).
Exercise to improve self-esteem in children and young people. The Cochrane
Collaboration, (1), 1-37.

Faigenbaum, A. D., Kraemer, W. J., Cahill, B., Chandler, J., Dziados, J.,
Elfrink, L. D., . . . Roberts, S. (1996, December). Youth resistance
training: position statement paper and literature review. Strength and
Conditioning, 62-75.

Faigenbaum, A. D., Perez, T., & Naclierio, F. (2011). Resistance training for
the overweight youth. Pediatric Physical Activity, 10(1), 5-14.

Fleck, S. J. (2011, May 14). Perceived benefits and concerns of resistance

training for children and adolescents. Pediatric Physical Activity, 15-20.

Ignjatovic, A., Stankovic, R., Radovanovic, D., Markovic, Z., & Cvecka, J.
(2009). Resistance training for youths. Physical Education and Sport,
7(2), 189-196.