Youth Resistance Training – Part 1: Safety

The Safety of Resistance Training for Youth and Adolescents: What the Research Says

For decades, resistance training was discouraged in youth and adolescents due to concerns about injury risks. Much of this fear stemmed from early data suggesting that strength exercises were harmful to young people. However, recent research shows that resistance training, when properly supervised and age-appropriate, is not only safe but also beneficial for youth development. Here’s why resistance training should be a key part of youth fitness programs.

The Myth of High Injury Risk in Youth Resistance Training

In the 1970s and 1980s, data from the National Electronic Injury Surveillance System (NEISS) linked injuries to resistance training. However, many of these injuries were caused by improper techniques, poor equipment, or lack of supervision—not the exercises themselves. This misattribution of injury risks led to the widespread belief that resistance training was dangerous for youth, despite the real causes being unsafe behavior and improper guidance.

Recent Research: Low Injury Risk When Done Right

Today’s research shows that resistance training, when done correctly, carries a very low risk of injury for youth and adolescents. In fact, most studies report no injuries at all. For example, only three published reports mentioned injuries from resistance training, and all were minor, such as a shoulder strain or brief muscle pain.

In comparison to other youth sports, resistance training is much safer. A study on youth sports injuries found that resistance training accounted for just 0.7% of injuries, while football and basketball accounted for 19% and 15%, respectively. This suggests that, when supervised properly, resistance training is significantly safer than many traditional sports.

Weightlifting: A Safe and Effective Training Method

Weightlifting, when supervised by qualified coaches, is one of the safest activities for young athletes. Research shows that competitive weightlifting can be safe for youth, especially because it emphasizes proper technique and gradual progression over heavy lifting. Youth who learn weightlifting movements like the snatch or clean and jerk early on develop strong coordination and motor control, benefiting both strength and overall physical development.

The Role of Plyometric Training

Plyometric exercises, like jumping and bounding, are another area of concern. While some fear that these exercises might be too intense for youth, current research shows that plyometrics can be safe and beneficial when prescribed correctly. Plyometric training improves strength, biomechanics, and movement efficiency while reducing injury risks. In fact, youth naturally perform plyometric movements during play, such as hopping or skipping, which already help condition their bodies for power and speed.

Growth Cartilage and Other Concerns

A common worry is the potential for damage to growth cartilage—the soft cartilage at the ends of growing bones. While growth cartilage is more vulnerable than adult bone, the risk of injury from resistance training is extremely low with proper supervision and technique. No prospective studies have shown growth cartilage injuries related to resistance training. Additionally, there is no evidence that resistance training negatively affects growth or maturation. In fact, strength training can enhance bone density, muscle mass, and joint health.

Injury Prevention and Best Practices

While youth resistance training is safe when done correctly, following best practices is crucial to minimizing any risks:

• Qualified Supervision: A knowledgeable coach or trainer should oversee the program to ensure safety and proper technique.
• Gradual Progression: Training loads should increase gradually to allow for proper adaptation.
• Proper Technique: Correct form is key to preventing injuries from poor movement patterns.
• Safe Equipment: Ensure that equipment is age-appropriate and meets safety standards.
• Recovery: Adequate rest is necessary to prevent overtraining and injuries.

The Bottom Line: Resistance Training is Safe and Beneficial for Youth

Resistance training is a safe, effective, and essential activity for youth and adolescents when done properly. It helps build strength, improve coordination, prevent injuries, and promote overall fitness. The risks associated with resistance training are similar to those in other youth sports and can be minimized with qualified supervision, proper program design, and safe equipment.

Incorporating resistance training into youth fitness routines supports long-term physical development and lays the foundation for a lifetime of healthy activity. There is no justifiable reason to exclude youth from resistance training, as the benefits far outweigh the minimal risks.

Works Cited

Faigenbaum, A. D., Kramer, W. J., Blimkie, C. J. R., Jeffreys, I., Mecheli, L. J., Nitka, M., Rowland, T. W. (2009). Youth resistance training: Updated position statement paper from the national strength and conditioning association. The Journal of Strength and Conditioning Research, 23, 60-79.