From the Guidelines
Children should generally not start formal bodybuilding until at least 13-15 years of age, and even then should focus on proper technique with light weights rather than heavy lifting or muscle building. Before puberty, children can participate in strength training with body weight exercises, resistance bands, and very light weights with high repetitions, as recommended by the 2006 Pediatrics study 1. Any strength program for children should be supervised by qualified adults who emphasize proper form and technique rather than maximum lifting.
According to the 2020 WHO guidelines on physical activity and sedentary behaviour for children and adolescents aged 5-17 years, it is recommended that children and adolescents should do at least an average of 60 minutes per day of moderate- to vigorous-intensity, mostly aerobic, physical activity, across the week, and incorporate vigorous-intensity aerobic activities, as well as those that strengthen muscle and bone, at least 3 days a week 1. However, when it comes to resistance training, the emphasis should be on proper technique and safety rather than heavy lifting or muscle building.
Some key points to consider when designing a strength training program for children include:
- Supervision by qualified adults
- Emphasis on proper form and technique
- Use of light weights and high repetitions
- Avoidance of supplements, specialized diets, or performance-enhancing substances
- Focus on overall fitness and varied activities, including sports, swimming, running, and general play. When they do begin more structured strength training, sessions should be limited to 2-3 times per week with adequate recovery time between workouts, as this allows for proper development and reduces the risk of injury or burnout.
From the Research
Age of Initiation for Resistance Training
The American Academy of Pediatrics and other organizations suggest that children can begin resistance training at a young age, but it's essential to consider their physical and emotional maturity.
- According to 2, resistance training programs can be safe and effective for pre- and early-pubertal youth, with significant improvements in muscular strength during childhood and early adolescence.
- The study 2 also found that experimental resistance training programs did not influence growth in height and weight of pre- and early-adolescent youth, and changes in estimates of body composition were variable and quite small.
Safety Considerations
When initiating resistance training in children, it's crucial to prioritize their safety and well-being.
- The study 3 emphasizes the importance of cautious and creative training methods to avoid injury and disability in young athletes.
- 2 reports that estimated injury rates were relatively low, ranging from 0.053 to 0.176 per 100 participant-hours, when using weights and resistance machines with supervision and low instructor/participant ratios.
Physical Growth and Maturation
Physical activity, including resistance training, can have a positive impact on the growth and development of children and adolescents.
- According to 4, physical activity has favorable metabolic effects and influences the development of fat tissue, skeleton, and probably tendons, ligaments, and cartilage.
- The study 5 highlights the importance of understanding physical growth and maturation, governed by a complex interaction between genetic and environmental factors, to appreciate the impact of physical activity on growth and maturation.