Resistance Training for Children n Children can safely participate in resistance training if special precautions and recommended guidelines are carefully

Resistance Training for Children

Children can safely participate in resistance Children can safely participate in resistance training if special precautions and training if special precautions and recommended guidelines are carefully recommended guidelines are carefully followed.followed.


Because children are anatomically and Because children are anatomically and physiologically immature, heavy weights physiologically immature, heavy weights may cause damage to the developing bones may cause damage to the developing bones and joints.and joints.

The reported incidence of bone injury to The reported incidence of bone injury to young children is low.young children is low.


Exercise intensity should not exceed 70% Exercise intensity should not exceed 70% 1-RM, which equates to 8 or more 1-RM, which equates to 8 or more repetitions per set.repetitions per set.


Prescribe 1 to 2 sets of 8 to 10 multi-joint Prescribe 1 to 2 sets of 8 to 10 multi-joint (no single joint) exercises.(no single joint) exercises.


To progressively overload the muscle To progressively overload the muscle groups, increase the number of repetitions groups, increase the number of repetitions gradually before increasing the resistance.gradually before increasing the resistance.


Instruct the child Instruct the child about proper about proper weightlifting (e.g., no weightlifting (e.g., no fast or jerky fast or jerky movements) and movements) and breathing techniques breathing techniques (no-breath holding).(no-breath holding).


A trained exercise leader should closely A trained exercise leader should closely supervise and monitor the weightlifting supervise and monitor the weightlifting activity of the child during every workout.activity of the child during every workout.


Select basic exercises for the major muscle Select basic exercises for the major muscle groups. groups.

This could be as few as four multiple-This could be as few as four multiple-muscle exercises, such as leg presses, muscle exercises, such as leg presses, chest presses, pull-downs and shoulder chest presses, pull-downs and shoulder presses.presses.


The program could also consist of as many as 12 The program could also consist of as many as 12 single-muscle exercises, such as:single-muscle exercises, such as:

leg extensions, leg extensions, leg curls, leg curls, hip adductions, hip adductions, hip abductions, hip abductions, chest crosses, chest crosses, back pullovers,back pullovers, lateral raises, lateral raises, bicep curls, bicep curls, tricep extensions, tricep extensions, abdominal curls,abdominal curls, low back extensions low back extensions calf raises.calf raises.


Have the youth perform approximately 12 Have the youth perform approximately 12 exercise sets per training session.exercise sets per training session.

For example, three sets each of a four-For example, three sets each of a four-exercise program, exercise program,

two sets each of a six-exercise two sets each of a six-exercise program, program,

or one set each of a 12-exercise or one set each of a 12-exercise program.program.


Have children use a resistance that permits Have children use a resistance that permits between 10 and 15 properly performed between 10 and 15 properly performed repetitions to muscle fatigue.repetitions to muscle fatigue.


Increase the weight Increase the weight load by 1 to 3 pounds load by 1 to 3 pounds whenever 15 whenever 15 repetitions can be repetitions can be completed in good completed in good form.form.


Make sure young people perform every Make sure young people perform every repetition through a full ROM, from a repetition through a full ROM, from a position of comfortable muscle stretch to a position of comfortable muscle stretch to a position of complete muscle contraction.position of complete muscle contraction.


Have them perform every repetition with Have them perform every repetition with controlled movement speed, taking controlled movement speed, taking approximately two seconds for each lifting approximately two seconds for each lifting action, and two to three seconds for each action, and two to three seconds for each lowering action.lowering action.


Train youth two or Train youth two or three non-consecutive three non-consecutive days per week.days per week.

For children actively For children actively involved in sports, a involved in sports, a single weekly training single weekly training session should be session should be sufficient.sufficient.


Progress gradually and consistently.Progress gradually and consistently. This can be facilitated by recording every This can be facilitated by recording every

training session on simplified workout training session on simplified workout cards.cards.


Include aerobic activity and flexibility Include aerobic activity and flexibility exercises in every training session, using exercises in every training session, using group games whenever possible to enhance group games whenever possible to enhance student involvement and enjoyment.student involvement and enjoyment.


Provide competent instruction and Provide competent instruction and supervision by qualified adults throughout supervision by qualified adults throughout every exercise class.every exercise class.

For best results, try not to exceed a ratio of For best results, try not to exceed a ratio of five children to one adult instructor.five children to one adult instructor.

Wescott & Faigenbaum 2001 Fitness Management.Wescott & Faigenbaum 2001 Fitness Management.

Resistance Training for Older Adults The primary goal of resistance training is to The primary goal of resistance training is to

develop sufficient muscular fitness so that develop sufficient muscular fitness so that older people may carry out daily activities older people may carry out daily activities without undue stress or fatigue and retain without undue stress or fatigue and retain their functional independence. their functional independence.

Resistance Training for Older Adults The general guidelines for resistance The general guidelines for resistance

training programs for older adults are training programs for older adults are similar to those recommended by the similar to those recommended by the ACSM for apparently healthy adults and ACSM for apparently healthy adults and children who are beginning a resistance children who are beginning a resistance training program.training program.

Resistance Training for Older Adults However, some additional guidelines and However, some additional guidelines and

precautions are recommended:precautions are recommended: During the first 8 weeks of training, use During the first 8 weeks of training, use

minimal resistance (30 to 50% 1-RM) for minimal resistance (30 to 50% 1-RM) for all exercises.all exercises.

Resistance Training for Older Adults Instruct older adults about proper Instruct older adults about proper

weightlifting and breathing techniques.weightlifting and breathing techniques.

Resistance Training for Older Adults Trained exercise leaders, who have Trained exercise leaders, who have

experience working with older adults, experience working with older adults, should closely supervise and monitor the should closely supervise and monitor the client’s weightlifting techniques and client’s weightlifting techniques and resistance training during the first few resistance training during the first few sessions.sessions.

Resistance Training for Older Adults Prescribe multi-joint, rather than single Prescribe multi-joint, rather than single

joint, exercises.joint, exercises.

Resistance Training for Older Adults Use exercise machines to stabilize body Use exercise machines to stabilize body

position and control the range of joint position and control the range of joint motion. motion.

Avoid using free weights with older adults, Avoid using free weights with older adults, unless they are accustomed to using free unless they are accustomed to using free weights.weights.

Resistance Training for Older Adults Each exercise session should be Each exercise session should be

approximately 20 to 30 minutes and should approximately 20 to 30 minutes and should not exceed 60 minutes.not exceed 60 minutes.

Resistance Training for Older Adults Older adults should rate their perceived Older adults should rate their perceived

exertion (RPE) during exercise.exertion (RPE) during exercise. RPEs should be between 12 and 13 RPEs should be between 12 and 13

(somewhat hard).(somewhat hard).

Resistance Training for Older Adults Allow at least 48 hours of rest between Allow at least 48 hours of rest between

exercise workouts.exercise workouts.

Older Adults

For improvement in muscular strength and For improvement in muscular strength and hypertrophy, the use of both multiple- and hypertrophy, the use of both multiple- and single-joint exercises (perhaps machines single-joint exercises (perhaps machines initially with progression to free weights initially with progression to free weights with training experience) with slow to with training experience) with slow to moderate lifting velocity, for one to three moderate lifting velocity, for one to three sets per exercise with 60-80% 1RM for 8-sets per exercise with 60-80% 1RM for 8-12 repetitions with 1-2 minutes of rest in 12 repetitions with 1-2 minutes of rest in between sets is recommended.between sets is recommended.

Resistance Training for Older Adults Never allow arthritic clients to lift weights Never allow arthritic clients to lift weights

when they are actively experiencing joint when they are actively experiencing joint pain or inflammation.pain or inflammation.

Resistance Training for Older Adults When returning to resistance training When returning to resistance training

following a lay-off of more than one month, following a lay-off of more than one month, start with a low resistance that is less that start with a low resistance that is less that 50% of the weight that the individual was 50% of the weight that the individual was lifting prior to the lay-off.lifting prior to the lay-off.

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Resistance Training for Children n Children can safely participate in resistance training if special precautions and recommended guidelines are carefully