Fitness training has traditionally emphasized aerobic exercise such as running and cycling. More recently, the importance of strength training for both younger and older populations has received increased attention, and a growing number of children and adolescents are experiencing the benefits of strength training. Contrary to the traditional belief that strength training is dangerous for children or that it could lead to bone plate disturbances, the American College of Sports Medicine (ACSM) contends that strength training can be a safe and effective activity for this age group, provided that the program is properly designed and competently supervised.

The 2000-2001 Committee on Sports Medicine & Fitness from the American Academy of Pediatrics recommend the following:

1. Strength training programs for preadolescents and adolescents can be safe and effective if proper resistance training techniques and safety precautions are followed.
2. Preadolescents and adolescents should avoid competitive weight lifting, power lifting, body building, and maximal lifts until they reach physical and skeletal maturity.
3. When pediatricians are asked to recommend or evaluate strength training programs for children and adolescents, the following issues should be considered:
   1. Before beginning a formal strength training program, a medical evaluation should be performed by a pediatrician. If indicated, a referral may be made to a sports medicine physician who is familiar with various strength training methods as well as risks and benefits in preadolescents and adolescents.
   2. Aerobic conditioning should be coupled with resistance training if general health benefits are the goal.
   3. Strength training programs should include a warm-up and cool-down component.
   4. Specific strength training exercises should be learned initially with no load (resistance). Once the exercise skill has been mastered, incremental loads can be added.
   5. Progressive resistance exercise requires successful completion of 8 to 15 repetitions in good form before increasing weight or resistance.
   6. A general strengthening program should address all major muscle groups and exercise through the complete range of motion.
   7. Any sign of injury or illness from strength training should be evaluated before continuing the exercise in question.

It must be emphasized, however, that strength training is a specialized form of physical conditioning distinct from the competitive sports of weightlifting and powerlifting, in which individuals attempt to lift maximal amounts of weight in competition. Strength training refers to a systematic program of exercises designed to increase an individual's ability to exert or resist force.

Children and adolescents can participate in strength training pro-grams provided that they have the emotional maturity to accept and follow directions. Many seven and eight year-old boys and girls have benefitted from strength training, and there is no reason why younger children could not participate in strength-related activities, such as push-ups and sit-ups, if they can safely perform the exercises and follow instructions. Generally speaking, if children are ready for participation in organized sports or activities - such as Little League baseball, soccer, or gymnastics - then they are ready for some type of strength training.

A variety of training programs and many types of equipment - from rubber tubing to weight machines designed for children - have proven to be safe and effective. Although there are no scientific reports that define the optimal combinations of sets and repetitions for children and adolescents, one to three sets of six to fifteen repetitions performed two to three times per week on nonconsecutive days have been found to be reasonable. Beginning with one set of several upper and lower body exercises that focus on the major muscle groups will allow room for progress to be made. The program can be made more challenging by gradually increasing the weight or the number of sets and repetitions. Strength training with maximal weights is not recommended because of the potential for possible injuries related to the long bones, growth plates, and back. It must be underscored that the overriding emphasis should be on proper technique and safety - not on how much weight can be lifted.

In 1985 the NSCA (National Strength and Conditioning Association) published guidelines of prepubescent strength training. Those guidelines are as follows:

Strength training can begin at any age. But certain factors should come into consideration. The child should have apreparticipatory medical examination. He/she should be emotionally mature enough to follow directions. No child should be left unsupervised when lifting weights.

The strength training program should include a variety of different physical activities in addition to strength training. It is recommended that 50 to 80% of the prepubescent athletes program should include a variety of different activities, to enhance their abilities and keep them interested.

When introducing a child to a strength training exercises with free weights, and on machines, no resistance (weight) should be used initially. When the child has mastered the exercise then weight can be added. Utilizing exercises that use body weight as resistance i.e. chin-ups, dips, and sit-ups, are excellent for prepubescents as well as adults.

A prepubescent's training program should consist of high repetitions and low weight. The NSCA recommends six to 15 repetitions per set. One repetition maximum should never be attempted.

The training program could be performed three times a week, with a day of rest in between. in a 60 minute session the workout should consist of: warm-up, 20-30 minutes of weight training, 30-40 minutes of games (soccer, basketball etc...) and a cool- down.

(Always consult your doctor before beginning any new exercise program.)

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