Confirming and disconfirming myths about weight-training for children (1 of 7)

1. Confirming and disconfirming myths about weight-training for children (1 of 7) • Myth no. 1: “Training with weights inhibits children's growth” Wrong: - Physiological arguments nor research or investigation show this But: - It is seen among elite-trained children from aesthetic disciplines with focus on weight limits. They often have delay in their growth.

2. Confirming and disconfirming myths about weight-training for children (2 of 7) • Myth no. 2: “Training with weights harm children’s bones” Wrong: - Anything but. Weight-training make the bones structure stronger and improves the density - Research on junior weight-lifters shows that they have a higher bone density compared to other children how also do sports.

3. Confirming and disconfirming myths about weight-training for children (3 of 7) • Myth no. 3: “Training with weights harm the bones epiphysis growth-plate” Wrong: - The heavy but controlled weight loads are not dangerous But: - Acute fractures in the bones can turn into continual damage. Those damages are rarely seen in weight training. It is more frequently seen in sport where children interact with each other, for example football or handball.

4. Confirming and disconfirming myths about weight-training for children (4 of 7) • Myth no. 4 “Weight-training overloads the tendon-attachments in the greater muscles” True: - This is an actual fact, but it is not more prevalent than in other sports. Be aware of: -Tendon-attachment in big muscle-areas especially in the patella area - avoid strenuous leg extensions

5. Confirming and disconfirming myths about weight-training for children (5 of 7) • Myth no. 5 “There is way to high overload” Wrong: -Weight-training does not generate more power than the muscle it self can generate - Contrary to gymnastics and football

6. Confirming and disconfirming myths about weight-training for children (6 of 7) • Myth no. 6 “Weight-training has to simple exercises and low transfer to everyday life True: -A potential risk when children are left along. -Need for a great various of training possibilities. Beware of: -Needs well educated trainers

7. Confirming and disconfirming myths about weight-training for children (7 of 7) • Myth no. 7 “Weight-training is unhealthy for children” Wrong: -It may not bee as rewarding to cardiovascular chances in the body as aerobic exercise, but a child which exercise is fare more healthy than a inactive child.

8. Why shouldn’t children only use their own bodyweight?

9. Why shouldn’t children only use their own bodyweight? It can be too easy for some children and to strenuous for others. Signals that it is not allowed to use weights, which is a shame for the children, who could have had a lot of succes with weights-training, because they maybe don’t have talent for many other sports and some can feel unpleasant socially among other children.

10. Are there no problems then? -Potentially there is a lot of problems, the point is that it isn’t much different from other sport activities. -Especially knee and back are often in an exposed position. -Children can be spontaneous and out of control in their movements, and a wrong position/movement under load involves a risk.

11. PRACTICAL RECOMMENDATIONS (1 of 2) Starting point: - 8-15 repetitions eventhough the RPM is more likely to be 18 using the x kg. weights Subsequent: - When the child has increased strength and improved to a higher technique level, it should work closer to its RPM. - More than 15 rep. is often borring and demotivating (!) - Various kinds of movements. Different movements in the same joint is important.

12. PRACTICAL RECOMMENDATIONS (2 of 2) • Free weights • Weight machines especially made for children • Body weight • It is not the chosen way of training that is critical. It is the way it can be used wrong. • Ideal to supplement with other kinds of sports. • It is important to motivate children to exercise without old myths interference.

13. Reference:“Children and Strength training” by Morten Zacho