Design: Evidence-based review. Methods: Twenty-two reports dealing with experimental resistance training protocols, excluding isometric programs, in pre- and early-pubertal youth, were reviewed in the context of subject characteristics, training protocol, responses, and occurrence of injury. Results: Experimental programs most often used isotonic machines and free weights, 2- and 3-day protocols, and 8- and week durations, with significant improvements in muscular strength during childhood and early adolescence.
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What are they? We've got the scoop. Because of this, it is suggested that children and adolescents should only perform body weight exercises and not use any external loading dumbbells, kettlebells, barbells during this time of their life.
This common belief has zero evidence to support it. Improved motor skills and body composition, in terms of increased fat free mass, reduced fat mass and enhanced bone health, have been extensively documented, especially if sport practice began early, when the subjects were pubescent. The few which have, found that, contrary to the common misconception that resistance training may retard growth. Scientific evidence indicates that resistance training results in increased serum IGF-I and that there is no detrimental effect on linear growth.
Instead, the research suggests that when resistance training is programmed appropriately and performed with good technique that it actually provides numerous BENEFITS for youth athletes. Some of these benefits include:. So if you can follow instructions, and understand the inherent dangers of being in a gym environment:.
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