Thirty years ago, my 12-year-old son, Luke, and I watched Arnold Schwarzenegger in the movie, Pumping Iron. The next day, Luke, who had suffered with asthma for 10 years, asked to start weight training. As an anaerobic activity, weight training should not be a problem for an asthmatic. We bought a basic barbell set and built a little gym in the basement. I taught him some basic lifts, focusing on form. As we began to buy more weights I was reminded of Milo, the famous ancient Olympic Greek wrestler. As the fable goes, when Milo was young his father bought him a little bull and told Milo to lift it every day. As the bull grew and became heavier, Milo grew and became stronger. Luke’s strength increased and four years later at the age of 16 he was the strongest boy in his high school. His asthma had waned and he was comfortable with his physicality.
Several individuals questioned the appropriateness of Luke’s program. “Isn’t his growth going to be stunted?” “Isn’t he going to get hurt,” they asked. But I knew what he was doing was healthy and safe. He was growing normally. Studies show that playing basketball or soccer has more risk than weight training. Such fallacies were common then and many still exist. In a 2020 position statement, the American Academy of Pediatrics recommended strength training for children, denying earlier misconceptions. The statement also indicated that despite access to good nutrition, American children are weaker than before. A recent review paper on resistance training for youth citing 258 studies concluded that resistance training is not only safe and effective, but it reduces injury and improves cardiovascular risk and psychosocial well being.
The benefit of resistance training for youth is unequivocal. Today, we have children who are heavily involved in intense sport, some year round. On the flip side, we have many more children who lead a sedentary lifestyle. Instead of playing, they watch others play. Resistance training is good for both groups. The young athlete needs to get stronger to reduce injury and perform. The sedentary or non-athletic child can experience early success at resistance training, as the feedback is specific to them. Results come quickly. Resistance training works particularly well for boys and girls who are overweight as their body weight is an advantage, something they may never have experienced in their athletic involvement. This achievement often leads to a motivation for further physical accomplishment.
Resistance training is not just weight training. When most people think of resistance training, barbells come to mind. But resistance training can simply involve using the body as resistance. Many have success with exercise machines, dumbbells, kettlebells, plastic bands, and tubing. Although writers flood the bookstores with information on resistance training, it is rather simple. Training is the specific adaptation to a regular stress. If the stress requires strength, the body adapts by getting stronger. In the case of strength, the activity must be one that you can only do a limited number of times, otherwise it is an endurance activity and the adaptation is endurance, not strength.
The first adaptation to strength training is neurological, not an increase in muscle size. Children learn to recruit muscles to exert tension. This is how children become stronger, even if they have not reached puberty. This adaptation also enhances the general physicality of children, improving their facility to run, throw, kick, and jump — skills important to growth and development. Performing resistance exercises while standing improves balance.
Motivating a child to start resistance training is important. Watching Arnold Schwarzenegger on television may not be the answer for everyone, as parents are probably better motivators. Active parents tend to have active children so what better way to motivate your child than to strength train yourself. A skilled parent can teach and motivate a child. You can develop a small space in your house without too much difficulty. A mat, pull-up bar in a doorway, and a few dumbbells are all you need. Body weight exercises are a great way to start and take up little space. If the activity catches on, you can think about expanding.
Start slowly with about four to five exercises, beginning with two sets of 8-12 repetitions. Twice a week for about 25-30 minutes should be sufficient. Make the program enjoyable, change routines, and involve the child in the planning. Remember that the perfect exercise does not exist. As skill and strength develop, increase weight in 5-10 percent increments. Regular participation will result in adaptation.
Jim Johnson is a retired professor of exercise and sport science after teaching 52 years at Smith College and Washington University in St. Louis. He comments about sport, exercise, and sports medicine. He can be reached at jjohnson@smith.edu