There is a common misconception that when starting a training program for the first time, the intention should be to provide adolescents with heavy weights to make them fitter, faster and stronger or address low tone. This is not the case at all!
Does strength training make us stronger? Absolutely it does! Is strength training good for us and safe to do? Absolutely it is! However, we don’t want to jump the gun and go trying to do something that our bodies really aren’t ready for, even if we think we might be. For adolescents, there are certain requirements that need to be met prior to getting under the bar or heavy weights and lifting away. While strength training is a safe mode of exercise (when trained correctly) and can provide numerous benefits for our health and fitness, performing the wrong exercises at the wrong time with the wrong technique can have detrimental effects. You wouldn’t run a marathon with no training or preparation, so why would strength training be any different?
There are several fundamental movement skills that should be addressed throughout childhood in order to give children the best opportunity to develop physical competencies at the foundation level of movement
- balancing,
- running,
- jumping/landing,
- catching,
- hopping,
- throwing,
- galloping,
- skipping,
- leaping and,
- kicking.
Once these competencies have been developed, adolescents should then aim to master the 7 key movements that are typically performed in a gym setting regardless of their age, ability or sport:
- Squat
- Hinge
- Push
- Pull
- Lunge
- Rotate
- Brace
There are no quick fixes or steps we can skip to accelerate a child’s physical development. Being patient, providing a positive and encouraging environment and allowing our children and adolescents to learn the fundamental movement patterns that are essential for physical competency and athletic performance is the most effective way to assist in adolescent strength development. Don’t take the FUN out of the FUNdamentals by attempting to speed up a child’s growth and development! The benefits that can be attained by allowing kids to learn, play and enjoy being active are extremely invaluable! You’ve heard the adage that you’re never too old to start training? Well under the right supervision and guidance, you’re never too young to start learning the fundamental movement skills and begin living an active and healthy lifestyle.
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