STRENGTH TRAINING FOR ALL AGES
Strength training programs are getting more popular for all ages. We know that strength training is beneficial for building muscles to make us stronger and healthier. Is it safe and beneficial for all ages and why?
Strength training can be incorporated using weights, resistance bands or just the weight of our bodies. How a muscle performs involves three main components – strength, power and endurance. Strength refers to how much force a muscle can produce. Power involves how quickly the muscle can produce that force, and endurance is how long that muscle can work before getting fatigued. It is important to incorporate each of these facets into our training regime for optimal muscle performance and safety.
There is a misconception about strength training and when to start incorporating this style of workout. It was once thought that strength training can stunt your growth if started too early. However, in 2001, Sadres et al. studied the long- term effect of resistance training on anthropometric measures in pre-pubescent boys across a 2 year period. Regular physical education classes vs a strength training group in Gr. 4 boys showed no difference in rates of growth and height.
Many subsequent research studies have shown that strength training improves children’s muscle performance, bone strength and overall health with no harmful effects on growth and development. The Canadian Society for Exercise Physiology (Behm et al, 2008) has shown that regular strength training in children has been shown to lower the risk of injury from other sports, increase muscle strength, endurance, sports performance and bone strength. Furthermore, it builds confidence, self-esteem, boosts mental health and improves skills!
Many kids start and play sports at very young ages. Sports such as soccer, baseball, and hockey involve a lot of running, cutting, twisting, jumping and turning in all directions. Sports have also become quite competitive at young ages, especially the early teen years. This is a time when our bodies are often growing faster than our muscles can catch up with! Sporting activities can often be repetitive and asymmetrical for our body to perform. Hockey, golf, baseball, volleyball, and tennis – these are all one side dominant activities for example. This can set kids and teens up for injury as they are just starting to develop strength, coordination and skills. The Journal of Strength and Conditioning (1994) showed that more kids were getting injured from playing soccer and basketball than during a supervised strength training program. Incorporating some cross training activities such as yoga and strength training can help keep bodies balanced, build stronger muscles, and prevent injury at any age.
Strength training has also been shown to be a key exercise for the osteoporotic population. The resistance load on long bones has been shown to increase bone strength. The Harvard Health Publishing group from Harvard Medical School ( Jan 2024) showed that strength training can play a role in the slowing of bone loss and even build bone. This helps to offset age related declines in bone mass. They state that “activities that put stress on bones can nudge bone forming cells into action.”
The message is that incorporating strength training, even at younger ages, is beneficial for muscle balance, injury prevention, muscle recovery, building confidence and coordination. This will translate to better performance and skills in the activities we enjoy. Building in basic upper and lower body exercises such as squats, lunges, planks, and pull ups use many of the muscles that we need to run, jump, twist and throw. Of course, proper technique and sport specific exercises are very important! There are many factors that are individual such as age, activity and lifestyle. How often, how much rest, what kind of movements, what sports, any previous injuries? We have physiotherapists and a personal trainer at Bragg Creek Physiotherapy that would love to help you answer these questions. Start the sporting seasons off strong, healthy and ready to compete, whether it be little league or adult pickleball!
Jennifer Gordon (BSc.PT, GunnIMS, AFCI)
Physiotherapist – Bragg Creek Physiotherapy
www.braggcreekphysio.com
