Puberty and resistance training for kids
by Michael Davis in Uncategorised
Puberty is the developmental stage during which children undergo major physical and hormonal changes. It typically occurs between ages 8 and 14 for girls and 9 and 15 for boys, although the exact age can vary based on individual and genetic factors.
Pre and Post-pubertal children will respond in different ways to regular resistance training. Children who haven’t yet gone through puberty will not be able to build muscle from resistance training. This doesn’t mean that they can’t build strength, or that they shouldn’t resistance train altogether. There are still many benefits that they can obtain from this form of exercise.
Let’s have a look in more detail at the differences between pre and post puberty resistance training for kids, and the considerations for both:
Pre puberty
Also known as the prepubescent stage, it is characterised by steady physical growth and cognitive development without the hormonal changes that lead to maturation.
Pre-pubertal children have a limited capacity for muscle hypertrophy (increase in muscle size) due to the levels of testosterone and other hormones responsible for muscle growth being low. They shouldn’t expect to see any growth in their muscles as a result of lifting weights.
Pre-pubertal children are still able to make strength gains. These gains are primarily due to improvements in neuromuscular coordination. Neuromuscular coordination is the ability of the nervous system to coordinate the muscles to produce smooth and purposeful movements.
Bone growth is also an important consideration. As children’s bones are still growing, the growth plates, which are crucial for bone growth, are more fragile and susceptible to injury than the surrounding bone. Trauma or excessive stress can damage these plates, potentially affecting bone growth and development. This means pre-pubertal children should engage in resistance training with appropriate loads to avoid placing excessive stress on growth plates. They should be using light weights or doing bodyweight exercises.
Post puberty
Also known as the postpubescent stage, it is characterised by hormonal changes such as the production of testosterone and growth hormone, both during and after puberty, and physical changes such as the end of the growth spurt. Puberty lasts several years, though the exact duration can vary from child to child.
After puberty, adolescents produce more testosterone (boys produce more than girls). As a result, they can develop larger muscle masses with appropriate resistance training. They will be able to progressively overload, this means gradually increasing the resistance as they become stronger and build more muscle.
Adolescents can also expect to see greater strength gains. This is due to greater baseline levels of muscle mass, improved ability to lay down muscle as a result of training, but also greater neuromuscular efficiency; adolescents are generally more skilled and coordinated when compared to children, which means they can learn skills faster.
During puberty and shortly after, growth plates close in response to hormonal changes. By the end of puberty, bones reach their maximal length and do not grow any longer. This means that adolescents are at a lower risk of developing bone fractures compared to pre pubertal children.
So, what are the benefits of resistance training for children?
Firstly, let’s start by acknowledging that resistance training is beneficial to any child who actively engages in it. As long as they are under supervision, performing the exercises correctly with good technique, and not lifting weights which are too heavy, resistance training is a safe and fun way to explore exercise.
Resistance training can help children develop confidence and self esteem. It can improve body composition, build strength and help reduce the risk of developing any injuries from sports and other forms of exercise.
That being said, any form of regular exercise is important for the healthy development of young people. Weight training is a great way for physically inactive children to ease into exercise.
Thanks for reading,
Michael
Want to learn more?
Check this blog to learn more about the benefits of resistance training for kids. And this blog, about promoting healthy self-esteem in teenagers.
For exercise guidelines for kids, check this website.