Strength Training for Pre-teens

Is strength training safe for pre-teens? If it is, what kind of program should they engage in? Let’s have a look at the answers to these questions.

Strength training (which can include bodyweight-resisted and weight-resisted exercises) can be safe and effective for pre-pubescents to participate in. However, as their bodies are developing, care must be taken to avoid any injuries that might be permanent (i.e. damage to growth plates). A carefully constructed and monitored routine can have many benefits including:

• Improved sports performance
• Increased bone density
• Increased strength and endurance
• Increased cardio respiratory function
• Improved coordination
• Improved body composition
• Discipline and self confidence

Strength training can also promote learning about and implementing good eating / nutritional habits that can last a lifetime. As well, forming good habits (i.e. learning proper technique) when younger can translate into better results and performance with fewer injuries as the child gets older.

The body of a pre-teen is certainly different than that of an adult. As such, the training program for a pre-teen / pre-pubescent individual should follow certain guidelines that take this difference into account. Here are some suggestions (these ideas come from the American College of Sports Medicine and the National Strength and Conditioning Association):

1. Emphasize higher repetitions (greater than 8), which means use lighter weights.
2. Programs should be varied to avoid overuse or excessive stress on any one area of the body (i.e. avoid overuse injuries).
3. Use good form / technique at all times.
4. Do not perform any explosive lifts (i.e. power cleans, clean and jerk, etc).
5. Never perform single rep max lifts or near max lifts.

Pre-teens should, for these reasons, be supervised at all times. If these guidelines are followed, the benefits of a strength training program can be profound.

What we must remember is that setting reasonable expectations and goals is just as important in this area as in any other area of life. When making a decision about getting a pre-teen involved in exercise, always use the best information available to make a wise choice.