Health & Safety Resources

BASICS OF STRENGTH TRAINING IN ADOLESCENTS

Strength training can provide a number of benefits to those that include it in their regular training regiments.  These can include improved muscular strength and flexibility, decreased sports related injuries, and improved overall health.  Although the benefits of strength training are generally the same in adults and adolescents, there are some key differences that you should be aware of when it comes to training the younger athlete.

BENEFITS OF STRENGTH TRAINING

• Increased strength – Strong muscles can improve athletic performance.
• Enhanced coordination – Improved strength can lead to increased coordination, leading to improved athletic performance.
• Injury prevention – When strength training is performed correctly and is properly supervised, it can be a safe and effective way to improve muscular strength and joint flexibility.  This can potentially decrease the rate of sports related injuries.
• Improved psychological well-being – Exercising can decreased anxiety and depression, leading to improved psychological health.
• Improved overall health – Strength training can improve body composition by maintaining or increasing lean body mass, as well as modest decreases in percent of body fat.

BASICS OF STRENGTH TRAINING IN ADOLESCENTS

1. Warm up first – Doing strengthening exercises when muscles are cold can increase the risk of injury.  Do a light warm-up consisting of cardiovascular exercise and stretching for 10 minutes before beginning.
2. Begin with minimal resistance – Body weight exercises against gravity (push-ups, sit-ups), or exercises using the bar without added weight are a great place to start.  Using elastic tubing or medicine balls first can help to prepare the athlete for using weights.
3. Proper form and technique – This is a must with all exercises.  Athletes need to be able to perform exercises correctly before weight is added.  Emphasize technique, not the amount of weight lifted.
4. Begin with 3 sets of 10-15 reps with light weights – Athletes should be able to do at least 10 reps per set with a given weight without difficulty.  If they can’t, decrease the weight.  When 3 sets of 15 reps can be performed at 3 consecutive sessions, more weight can be added.  Also, have them do 6-8 different exercises per session.
5. Perform 1-3 sets of a variety of exercises – Make sure to include single and multiple joint exercises, depending on time, goals, and needs.
6. Work through a full range of motion – This will ensure that the athlete develops strength while maintaining flexibility. 
7. Involve all major muscle groups – Strengthen all major muscle groups, with a balance between opposing muscle groups. 
8. Vary the program – Changing the workout on a regular basis over time is important in order to optimize training and prevent boredom. 
9. Rest between sessions – In order to enhance performance, a day of rest between training sessions or after 2 days of training is needed in order for muscles to achieve optimal gains. 
10. Encourage success – Choosing the appropriate exercises and workload for each athlete as an individual is important. 
11. Gain strength, not size – Athletes will become stronger and more coordinated, but shouldn’t expect to see an increase in muscle size until after they hit puberty.  Even then, they may not see changes for 4-6 weeks, but they will feel stronger. 
12. Train the core – A strong core is the basis for all speed, strength and power in every athlete.  Therefore, it   is essential to include core strengthening in every training program. 
13. Adult supervision – This is the most important safety factor in a strength training program.  Make sure the adult supervising is experienced and trained to work with young athletes. 
14. Optimize dietary intake – Maximize athletic performance with adequate hydration and proper food choices. 
15. Encourage strength training as part of an overall conditioning program – It is important to include cardiovascular, flexibility and agility into a well-rounded program. 
16. 1Don’t attempt max weight lifts – It is important to not do max lifts before skeletal maturity (typically ages are 15 for girls, 17 for boys).  Make sure to consult you Doctor for clarification on when it is safe to begin. 
17. Cool down – Do static stretching and an easy cardiovascular cool down for 10-15 minutes after strength training. 

For further information on this article or for priority appointments for sports injuries please contact Henry Ford Center for Athletic Medicine at 313-972-4216.

Henry Ford Health System’s Center for Athletic Medicine offers a comprehensive approach to sports medicine, including surgical and non-surgical care, sports rehabilitation, injury prevention, and performance enhancement programs.  The HFHS treatment team includes sports medicine fellowship trained orthopedic surgeons, sports medicine fellowship trained primary care physicians, as well as certified athletic trainers and physical therapists.  These health care professionals are supported by the HFHS nationally recognized bone and joint research facility, including the prestigious Herrick Davis Motion Analysis Lab.  HFHS is proud to be health care providers to the Detroit area’s premier sports programs including professional, collegiate, and high school athletes.