Strength training and weightlifting have long been popular among adults, but their benefits extend to the teenage population as well. Engaging in these activities during adolescence can have a profound impact on overall health, athletic performance, and cognitive function. This blog explores the scientifically-backed advantages of strength training and weightlifting for teens, including decreased health risks, improved bone growth, and density, the importance of teaching General Physical Preparedness (GPP), correct form and technique, and the positive impact on sports performance and cognitive abilities.
Weightlifting and Functional Fitness are SAFE for youth athletes. The following medical associations have accepted weight training for children and teens as a safe and effective mode of exercise:
– National Strength and Conditioning Association (NSCA)
– American Academy of Orthopaedic Surgeons (AAOS)
– American Academy of Family Physicians (AAFP)
– American College of Sports Medicine (ACSM)
– American Medical Society for Sports Medicine (AMSSM)
– American Orthopaedic Society for Sports Medicine (AOSSM)
– American Osteopathic Academy for Sports Medicine (AOASM)
– American Academy of Pediatricians (AAP)
DECREASED HEALTH RISKS
Encouraging teenagers to participate in strength training and weightlifting offers significant health benefits. According to a study published in the Journal of Pediatrics (Faigenbaum et al., 2016), regular participation in resistance training programs can help reduce the risk of obesity, metabolic disorders, and cardiovascular diseases in adolescents. Strength training has also been found to improve blood lipid profiles and insulin sensitivity in this age group (Cox et al., 2017), leading to better overall metabolic health.
BONE GROWTH & DENSITY
During adolescence, bone growth and development are crucial. Engaging in weight-bearing exercises, such as strength training and weightlifting, can promote optimal bone health. The National Strength and Conditioning Association (NSCA) highlights that resistance training during this period stimulates the production of osteoblasts (bone-building cells) and increases bone mineral density (Myer et al., 2014). By enhancing bone density, teens can reduce their risk of osteoporosis later in life.
GPP, CORRECT FORM & TECHNIQUE
Introducing teenagers to strength training and weightlifting provides an opportunity to teach General Physical Preparedness (GPP), correct form, and technique. GPP refers to the development of a broad base of physical fitness, encompassing strength, endurance, agility, and coordination. A study published in the Journal of Sports Science and Medicine (Granacher et al., 2016) found that incorporating GPP training into the physical education curriculum for adolescents can improve overall fitness levels, functional movement patterns, and injury prevention.
It is crucial to prioritize proper form and technique when introducing teens to strength training. The International Journal of Sports Physical Therapy (Lloyd et al., 2014) emphasizes that teaching correct movement patterns from an early age helps prevent injury and ensures long-term progress. By focusing on technique and gradually increasing intensity, teenagers can develop a solid foundation for lifelong strength and fitness.
BENEFITS TO SPORTS PERFORMANCE & COGNITIVE FUNCTION
Strength training and weightlifting offer significant advantages to teenage athletes. A study published in the Journal of Strength and Conditioning Research (Faigenbaum et al., 2017) found that resistance training programs improved sports performance, including speed, power, and agility, in young athletes. Furthermore, research published in the Journal of Applied Physiology (Chaddock-Heyman et al., 2014) suggests that regular exercise, such as strength training, enhances cognitive function, memory, and learning capabilities. These benefits can positively impact academic performance and overall cognitive development in school-aged teens.
CONCLUSION
Introducing strength training and weightlifting to teenagers can have a transformative impact on their physical health, athletic performance, and cognitive function. Scientific research supports the benefits of these activities, including decreased health risks, improved bone growth and density, the importance of teaching GPP, correct form and technique, and the positive impact on sports performance and cognitive abilities. By incorporating safe and age-appropriate strength training programs into the lives of teenagers, we empower them to lead healthier, more physically capable lives, setting the stage for lifelong fitness and success.
REFERENCES
Faigenbaum, A. D., et al. (2016). Resistance Training for Kids: Right from the Start. ACSMs Health and Fitness Journal