Supervised Strength Training for Adolescents: Guided Strength for Healthy Development

Overview

The impacts of strength training for adolescents has gained recognition recently due to the array of health benefits it can provide. Children and adolescents development is complex and multifaceted. In the context of strength specific training, it has been found to be a valuable tool to support the promotion of physical health and motor development within the school aged population. Typically strength training has been met with scepticism and concern due to the belief that it can cause adverse effects to bone growth and overall development. However, research has shown that strength training not only improves bone mineral density and bone composition, but assists to enhance muscular strength and endurance in youth aged children. It has been documented that strength training, when implemented in a safe and effective manner, can offer benefits beyond physical and has shown to extend to emotional and social development. Engaging in structured and goal-oriented physical activity can help children and adolescents develop confidence and a sense of personal achievement. 

Recent research highlights that teenagers who participate in strength training programs may experience:
 

• Improved physical fitness including strength, speed, agility and cardiovascular capacity
• Increase academic performance and cognitive functioning by having improved focus, concentration and problem-solving skills
• Reduced stress, anxiety and depressive symptoms. This supports mental health and emotional regulation
• Increased self-esteem, self-efficacy and perceived personal competence promoting positive social interactions and teamwork

How can an Exercise Physiologist support my child?
Exercise Physiologists play a key role in ensuring that strength training programs are safe, effective and tailored to the developmental needs of the individual. Below is a list of benefits of accessing support from an Exercise Physiologist:

• We design age-appropriate and progressive strength programs that match the individuals physical abilities and goals
• Supervise exercise technique to prevent an injury from occurring whilst ensuring proper form
• Monitor progress and adapt training as the individual grows and develops
• Integrate exercises that support both physical and cognitive outcomes. This includes challenging to improve coordination, balance and focus
• Provide educational guidance to parents, teachers and caregivers on safe and engaging ways to incorporate strength training into school or home routines

Conclusion
Strength training offers far-reaching benefits for children and adolescents that has shown to extend beyond physical development to support emotional, cognitive and social growth. When implemented safely and under the guidance of an Exercise Physiologist, strength training can provide an array of health benefits. Exercise Physiologists play a crucial role in designing and supervising age-appropriate programs to ensure the safety of the young individual and gain the knowledge to help promote lifelong health. Encouraging strength training during adolescence is an investment in a healthier, more confident and capable generation.

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