Your Children Shouldn’t lift, Or should they?
As we have heard it back when we were teens in the gym, we’re sure you have too. “Do not lift heavy weights in the gym or you will not grow!”, or maybe the notorious “you will hurt yourself”. These sayings are mostly said by the older generation. Nonetheless, we keep hearing it from people of all ages. Nowadays, lifting weights by children and adolescents is still frowned upon, however, ironically, it’s okay for a teen to join the gymnastics or soccer team.
It is socially acceptable to enroll your child in any sports activity no matter the incidence rate! During the past years even rugby and similar sports have gained great traction, yet tell someone your child is lifting weights then you can see visible distress on their face.
Let’s discuss the myths regarding heavy weight lifting and see how they hold their stance.
Children Lifting Weights Will Have Stunted Growth (Growth plate closure)
In order to understand this issue better, we will be explaining a bit of anatomy. The epiphyseal growth plate is a cartilage that is found at the ends of long bones. It is the place where new bone material is added, thus making this bone longer. As the child/adolescent goes into adulthood, this plate closes (around 18 to 20 years old)(1). The myth here states that heavy lifting can cause premature closure of the epiphyseal plate and ultimately hindering the growth of the child or adolescent.
Things get a bit tricky here regarding this myth. One of the advantages of strength training is bone strengthening which consequently aids in the development of bones especially in young adults. However, lifting here is a double-edged sword. Although it may not cause premature closure of the epiphyseal plate but it can cause epiphyseal plate injury (2). Epiphyseal plate injury does not happen in adults since after a certain age, it closes and fuses with the rest of the bone and ossifies. Thus, this injury is solely related to adolescents (1). Unfortunately, if the extent of damage of the plate was severe it might cause growth problems in that specific bone leading to length mismatch between limbs (3); this does not mean that lifting injuries makes anyone shorter.
You may be thinking now that weight lifting does cause injury and may hurt children. To put things in perspective, data on sports related epiphyseal fractures from more than 33 case reports and case series studies showed that most epiphyseal fractures were a result of playing football, soccer and basketball as well as gymnastics. Only three reports out of the 33 discussed these fractures as a result of weight lifting (1).
Conclusion: When performed properly, weight lifting in children and adolescent does not cause growth plate injuries and does not stunt growth more than any other sport.
Increase Injury Risk
Resistance training can be highly beneficial in terms of strengthening the muscle and bone and thus actually reducing risk of injury as well(4). One study showed that the risk of injury from heavy contact sports such as rugby is far greater than the risk of injury from resistance training(5). In addition to that, the risks from lifting can be heavily mitigated by having a qualified coach with a concise lifting program (6).
Conclusion: we have to acknowledge that although resistance training does pose a risk of injury, it is not greater than any other sport in which parents are okay with having their children participate in such as basketball (6).
Bone Health
Cardio-respiratory training has some well-established health benefits for youth and adults alike, but recently resistance training has also showed an array of health, and other, benefits as well. Proper execution of resistance training has shown to help in the strengthening of bones and skeletal muscles(7). The tensile strain and compressive force posed on the bones of teens can be very helpful rather than detrimental since these age groups are at their peak of bone remodeling and this leads to proper bone growth (8). This can significantly help in reducing the risk of osteoporosis later in life (9).
Body Composition
Another benefit of resistance training in youth can be its positive impact on body composition. There is an obesity pandemic that has been going on for the past decades and it doesn’t seem to be going very well. Resistance training can be a tool utilized to help in mitigating this pandemic by driving the growth of skeletal muscle, movement in general, and in turn lowering fat levels in adolescents(10). Also, since youth are still developing their motor skills, teaching them proper execution of movements would contribute in their motor skill development and proprioception(11).
Discipline
Adhering to a resistance training program, putting in the needed amount of effort every session can develop healthy habits which are often carried with the child into adulthood. Sticking to a program is not an easy thing to do especially when juggling between school work and social life, and all the temptations of our world. The coach plays a big role here in helping the child focus and be disciplined regardless of any external distractions(12).
Also, children can start forming communities within the gym where they influence and challenge each other to get better. Children challenging each other may cause fear of overexertion and potential injury, however, another role of the coach here is ensuring a positive and controlled environment.
What You Should Know if Your Child Wants to Lift Weights
Proper weight lifting programs have several added health benefits to your child. These benefits range from increased overall strength, increased bone strength, decreased risk of fractures as well as decreased rates of sports-related injuries(6).
Risk of injury resulting from weight lifting in children/adolescents does not appear to be greater than other types of sports.
Most injuries related to weight lifting in children/adolescents appear to be a result of improper professional supervision, incorrect exercise techniques and heavier loads than what children/adolescents should lift(13).
All that being said, it is quite clear that the benefits outweigh the risks when it comes to resistance training for youth, and thus should not be shunned away. It is exceptionally important for them to have guidance on the technicalities of the lifts as well proper execution and programming, so a coach must always serve as a guide to the younger generation.
References:
1. Shim KS. Pubertal growth and epiphyseal fusion. Ann Pediatr Endocrinol Metab. 2015 Mar;20(1):8–12.
2. Lipp EJ. Athletic physeal injury in children and adolescents. Orthop Nurs. 1998 Apr;17(2):17–22.
3. Mirtz TA, Chandler JP, Eyers CM. The Effects of Physical Activity on the Epiphyseal Growth Plates: A Review of the Literature on Normal Physiology and Clinical Implications. J Clin Med Res. 2011 Feb;3(1):1–7.
4. Legerlotz K, Marzilger R, Bohm S, Arampatzis A. Physiological Adaptations following Resistance Training in Youth Athletes-A Narrative Review. Pediatr Exerc Sci. 2016 Nov;28(4):501–20.
5. Hamill: Relative safety of weightlifting and weight training - Google Scholar [Internet]. [cited 2020 Dec 23]. Available from: https://scholar.google.com/scholar_lookup?journal=J+Strength+Cond+Res&title=Relative+safety+of+weightlifting+and+weight+training.&author
=B.+Hamill&volume=8&publication_year=1994&pages=53-7&
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7. Faigenbaum AD, Myer GD. Pediatric resistance training: benefits, concerns, and program design considerations. Curr Sports Med Rep. 2010 Jun;9(3):161–8.
8. Behm DG, Faigenbaum AD, Falk B, Klentrou P. Canadian Society for Exercise Physiology position paper: resistance training in children and adolescents. Appl Physiol Nutr Metab. 2008 Jun;33(3):547–61.
9. Guadalupe-Grau A, Fuentes T, Guerra B, Calbet JAL. Exercise and bone mass in adults. Sports Med. 2009;39(6):439–68.
10. McGuigan MR, Tatasciore M, Newton RU, Pettigrew S. Eight weeks of resistance training can significantly alter body composition in children who are overweight or obese. J Strength Cond Res. 2009 Jan;23(1):80–5.
11. Behringer M, Vom Heede A, Matthews M, Mester J. Effects of strength training on motor performance skills in children and adolescents: a meta-analysis. Pediatr Exerc Sci. 2011 May;23(2):186–206.
12. Almagro BJ, Sáenz-López P, Moreno JA. Prediction of Sport Adherence Through the Influence of Autonomy-Supportive Coaching Among Spanish Adolescent Athletes. J Sports Sci Med. 2010 Mar 1;9(1):8–14.
13. Faigenbaum AD, Myer GD. Resistance training among young athletes: safety, efficacy and injury prevention effects. Br J Sports Med. 2010 Jan;44(1):56–63.
14. Faigenbaum AD, Kraemer WJ, Blimkie CJR, Jeffreys I, Micheli LJ, Nitka M, et al. Youth Resistance Training: Updated Position Statement Paper From the National Strength and Conditioning Association: Journal of Strength and Conditioning Research. 2009 Aug;23:S60–79.