Strength training during puberty: what you need to know
Strength training during puberty is a topic surrounded by a lot of misconceptions. The common view is that there is no point in developing strength before the age of 11–13 in girls and 13–15 in boys — the reason given is a low level of sex hormones, or androgens. Research, however, tells a different story.
Is strength training during puberty safe?
Many studies have shown that well-supervised training programs bring clear benefits for young people. For example, circuit training 3 times a week for 14 weeks gave boys an average 25% improvement in strength. Their aerobic capacity improved as well — by 13–14%.
A shorter period works too. Just 8 weeks of training 2 times a week, using child-friendly equipment, produced a convincing strength gain in both boys and girls. An important result: flexibility did not decrease — thanks to the fact that stretching was always done before training.
Because of low androgen levels, puberty does not bring the same extensive muscle mass gains as in adults. But that doesn’t mean training is useless. On the contrary — it develops motor skills and coordination and builds a strong foundation for the years ahead. The risk of injury in strength exercises is no higher than in other sports, provided technique is correct.
A four-stage strength training program for young people
When working with young people, a four-stage program is recommended, where each stage builds on the previous one.
Stage 1 — lasts 2–4 weeks. The basics of strength training are introduced. Sessions take place 2–3 times a week and last 20–30 minutes. The focus is on learning movements, not on weights. A child needs to feel confident before the training load increases.
Stage 2 — lasts 4–8 weeks. The emphasis is on performing exercises cleanly, and safety technique is monitored. The weight of the equipment is increased somewhat. Before moving on to the third stage, children must have mastered the basic technique of the exercises — no compromises should be made here.
Stage 3 — lasts several months. Training takes place up to 3 times a week. The rep count is 8–12. The training load is increased gradually, but maximal weights are not used.
Stage 4. Training volume increases, intensity only slightly. Maximal weights are not recommended before age 16 — this is a clear line that should not be crossed.
What to keep in mind when doing strength training with children
When training with young people, a few firm principles apply that are not worth overlooking:
- The child must acquire strength exercise technique to a satisfactory level and perform exercises with correct technique — rushing here costs you later.
- Strength training is used mainly to improve general motor ability, not to lift maximal weights.
- The risk of injury in strength exercises is no higher than in other sports — this is important for both parents and coaches to know.
- Explanations must be given in a way children can understand, and exercises should be demonstrated as much as possible — words alone are not enough.
A good coach tells the child why, not just what. When a child understands the logic of a movement, they perform the exercise more attentively and make fewer mistakes.
FAQ: strength training and young athletes
At what age can you start strength training?
Research shows that structured strength training is suitable even before puberty — the child’s readiness and mastery of technique matter more than the year of birth. For girls, the age of 11–13 is usually considered, for boys 13–15, but this is a guideline, not set in stone.
Does strength training stunt growth?
This is a common myth with no scientific basis. Properly conducted strength training does not have a negative effect on growth. Problems come from excessive training load without enough recovery — but the same applies to any other sport.
Do young people gain muscle mass from strength training?
Because of low androgen levels, the kind of muscle mass gain that is typical of adults is not seen during puberty. Strength does improve, however, thanks to neuromuscular adaptation — the muscles learn to work together better. That is valuable progress in itself.
Come and train through your puberty! ArtGym
Author: M.M. transl. Flex
Source: WHO – physical activity.
