New findings show that strength training may benefit those still growing, including both adolescents and young adults, as long as it is done safely.
One of the principal benefits of early-age strength training is the reduction of injury, as well as increased motor coordination and overall confidence. Younger athletes – adolescents (usually age 15 and under) – do not generally gain a tremendous amount of lean muscle tissue as a result of strength training.
The immediate strength gains are considerable; however, the tone and increase in lean muscle tissue is less likely to be significant. For adolescents, the primary goal for strength training initially should not be strength gains or gains in muscle size, but should focus upon proper technique and instilling positive habits.
Young adults (usually age 16 and over) are more likely to achieve tone and bulk of lean tissue, in addition to the strength gains. Hormone levels are similar to that of adults, and young adults are near or at final height, if not weight. In most cases, young females will reach final height at an earlier age than young males, thus allowing for the growth plates to fuse at an earlier age, and enabling the more mature athletes to perform a more advanced program.
Use the following guidelines for strength training with younger populations.
Guidelines for Strength Training Programs in Adolescents
- The goal should be to create positive habits, and allow them to become accustomed to the exercise; no extreme strength or toning goals.
- If the strength training equipment cannot be adjusted to fit the adolescent properly, do not use it.
- Provide exercises that use several muscle groups and include multi-joint range of motion.
- Machine or free-weight training should be with high repetitions (15 to 20) and very low resistance.
- Include flexibility exercises.
- Provide calisthenic exercises (push ups, sit ups, etc.) using the adolescent’s body weight and gravity to create strength.
- All exercises should be controlled and done in a full range of motion.
- Progress intensity gradually.
- Calisthenics can be performed several times per week with negligible rest between sessions. Weight training should be performed no more than three times per week with a 48-hour rest in between.
- Weight training sessions should be kept to a minimum if the adolescent is already active in several different athletic activities. Psychological aversion to exercise may result if an adolescent is pushed into many strenuous exercises.
Guidelines for Strength Training Programs in Young Adults
Note: Development progression should be the primary factor in determining when an adolescent can progress to a young adult. In most cases, 16-year-olds can begin following the young adult guidelines.
- Young adults can initiate machine weight training programs if at or near a reasonable adult height, and the equipment can be adjusted accordingly.
- Address proper form and positive habits first.
- Once the basics have been learned, young adults can be moved into an entry-level adult program, and progression should be based on his/her own capabilities alone.
- Address body image and self-esteem issues to prevent any excessive training due to either of these issues.
- Discuss the symptoms of overtraining. (Extreme or nagging fatigue, chronic soreness, psychological avoidance of exercise, and decreases or stagnant gains in strength are symptoms of overtraining.)
- Increases in resistance should progress with added sets and reps, gradually working towards increases in weight.
- Calisthenics can be done several times per week. Weight training should be done no more than three times per week for full body, and four times per week if two sessions are for upper, and two for lower.
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This information is provided by the Cleveland Clinic and is not intended to replace the medical advice of your doctor or health care provider. Please consult your health care provider for advice about a specific medical condition. This document was last reviewed on: 2/1/2006
