With the return of the Lab Rats program to our Long Term Athletic Development service continuum, it’s important to highlight the benefits of exercise in general, but specifically resistance training, for children.

The Role of Physical Activity and Resistance Training

Childhood inactivity has reached all-time highs. In fact, obesity has reached epidemic proportions in modern society, posing serious physical and emotional risks for affected children. Recent data indicate that approximately 17.1% of youth aged 2 to 19 years are classified as obese, with an additional 33.6% at high risk of developing obesity (Ogden et al., 2014). Contributing factors include poor dietary habits and increased screen time from devices such as smartphones and tablets, which have led to a more sedentary lifestyle among children and adolescents (Andersen et al., 2017; Tremblay et al., 2011).

The Importance of Physical Activity and Resistance Training for Children

Physical activity, including resistance training, is a proven strategy for reducing body fat and improving overall health in children and adolescents. Research shows that structured exercise programs not only decrease adiposity but also enhance cardiovascular health, bone density, and motor skills (Faigenbaum et al., 2009; Strong et al., 2005).

Despite these benefits, many parents remain concerned about the potential for resistance training to stunt growth or cause injury in young children. However, evidence indicates that when resistance training is properly designed and supervised by qualified professionals, it does not negatively impact growth or increase injury risk. In fact, such programs can have a positive influence on bone strength, motor development, and overall physical literacy (Faigenbaum et al., 2009; Lloyd et al., 2014).

Long-Term Benefits for Athletic Performance and Injury Prevention

Engaging in resistance training and general physical activity from a young age can significantly improve future sports performance and reduce injury risk. Early participation in these programs helps children develop fundamental movement skills transferable across various sports and daily activities. Controlled, supervised resistance training enhances bone density and connective tissue strength, which is especially crucial for females at increased risk of osteoporosis later in life (Lloyd et al., 2014; Strong et al., 2005).

References

  • Andersen, L. B., Riddoch, C., Kriemler, S., & Hills, A. P. (2017). Physical activity and cardiovascular risk factors in children. British Journal of Sports Medicine, 45(11), 871-876. https://doi.org/10.1136/bjsports-2011-090333

  • Faigenbaum, A. D., Kraemer, W. J., Blimkie, C. J., Jeffreys, I., Micheli, L. J., Nitka, M., & Rowland, T. W. (2009). Youth resistance training: Updated position statement paper from the National Strength and Conditioning Association. Journal of Strength and Conditioning Research, 23, S60-S79. https://doi.org/10.1519/JSC.0b013e31819df407

  • Lloyd, R. S., Faigenbaum, A. D., Stone, M. H., Oliver, J. L., Jeffreys, I., Moody, J. A., … & Myer, G. D. (2014). Position statement on youth resistance training: The 2014 International Consensus. British Journal of Sports Medicine, 48(7), 498-505. https://doi.org/10.1136/bjsports-2013-092952

  • Ogden, C. L., Carroll, M. D., Kit, B. K., & Flegal, K. M. (2014). Prevalence of childhood and adult obesity in the United States, 2011-2012. JAMA, 311(8), 806-814. https://doi.org/10.1001/jama.2014.732

  • Strong, W. B., Malina, R. M., Blimkie, C. J., Daniels, S. R., Dishman, R. K., Gutin, B., … & Trudeau, F. (2005). Evidence based physical activity for school-age youth. The Journal of Pediatrics, 146(6), 732-737. https://doi.org/10.1016/j.jpeds.2005.01.055

  • Tremblay, M. S., LeBlanc, A. G., Kho, M. E., Saunders, T. J., Larouche, R., Colley, R. C., … & Gorber, S. C. (2011). Systematic review of sedentary behaviour and health indicators in school-aged children and youth. International Journal of Behavioral Nutrition and Physical Activity, 8(1), 98. https://doi.org/10.1186/1479-5868-8-98