As fitness culture continues to thrive, it’s becoming increasingly common to see young teenagers entering gyms and engaging in strength training. While there has been some debate surrounding the safety and appropriateness of such activities for this age group, particularly around bone growth, scientific evidence supports the idea that, when done correctly, strength training can provide numerous benefits for young adolescents and is actually beneficial for bone growth in young teens. This article will look at the benefits to weight training for bone growth, dispelling some myths around the topic as well as cover some key safety considerations that teens and parents should be aware of.
Benefits of Weight-Bearing Exercises for Bone Growth in Young Teens
1. Stimulates Bone Density: Weight-bearing exercises, such as running, jumping, and resistance training, create mechanical stress on bones. This stress stimulates bone formation and increases bone density, making bones stronger and less prone to fractures. A study published in the Journal of Bone and Mineral Research (2003) examined the effects of a structured weight bearing exercise programme on bone mineral density in prepubescent children. the results showed that children who participated in weight-bearing activities had significant increases in bone mineral density compared to those who did not engage in such activities.
2. Enhances Bone Development: During adolescence, individuals experience significant bone growth and development due to hormonal changes. Engaging in weight-bearing activities during this critical period can promote optimal bone health and growth. In their policy statement the American Academy of Pediatrics (2014) emphasises that properly supervised strength training programmes can be safe and effective for children and adolescents. They specifically state that there is no evidence to suggest that strength training stunts growth and instead advocate it as a means to improve physical fitness and athletic performance.
3. Reduces Risk of Osteoporosis: Establishing strong bones during the teenage years can reduce the risk of osteoporosis later in life. Adolescents who participate in regular weight-bearing exercises are more likely to have a higher peak bone mass, which is crucial for long-term bone health. Research published in "Osteoporosis International" (2011) emphasised the importance of physical activity during adolescence for achieving peak bone mass. The study found that adolescents who engaged in regular weight-bearing exercises had higher peak bone mass, which is crucial for reducing the risk of osteoporosis later in life.
4. Improves Balance and Coordination: Weight-bearing exercises enhance balance and coordination, which can help prevent falls and bone related injuries. This is especially important for young teens as they develop their physical capabilities. A study published in the Journal of Physical Activity an Health (2010) assessed the impact of resistance training on physical fitness and functional performance in adolescents. The findings revealed significant improvements in balance and coordination among those who participated in structured strength training programmes.
5. Builds Muscle Strength and Improves Joint Health: Increased muscle strength from weight-bearing exercises supports bone health by providing additional loading during activities. Stronger muscles can help stabilise bones and joints, further reducing the risk of injury. A longitudinal study published in the "American Journal of Clinical Nutrition" (2008) followed adolescents over several years and found that those who participated in weight bearing exercises during their teenage years had higher bone mineral density in the lumbar spine and hip than those who did not engage in such activities.
Considerations for Safe Practice
While weight-bearing exercises are beneficial, it's essential for young teens to engage in these activities safely to maximise benefits and minimise risks. No parent wants their child to get injured at the gym. Here are some absolute musts to promote to your child:
Proper Technique: Learning and maintaining proper form is crucial to prevent injuries in all age groups and is highly important for young teens starting out. Supervision by qualified trainers can help ensure that exercises are performed correctly. Training with weights is often complex and skilled but with the right amount of coaching many of the risks can be minimised and completely eliminated. If you want your child to learn an instrument like the violin, are you going to let them do it themselves unsupervised using social media as their guide or are you going to pay for a professional to teach them? Which one do you think yields the better results? Weight training is the same except the risk of hurting yourself is a lot greater unsupervised than playing a violin. Research clearly indicates that strength training is safe for pre-teens and adolescents when performed under proper supervision. According to the American Academy of Pediatrics (AAP), strength training can be beneficial and safe for children and adolescents, provided they follow a structured program that emphasises proper technique. A key study published in the "Journal of Strength and Conditioning Research" found that youth strength training does not increase the risk of injury when exercises are executed with proper supervision and technique.
Age-Appropriate Activities: Activities should be suitable for the teen's age and developmental stage. Programs should focus on skill development, fun, and gradual progression. At BSPT our youth programmes start with mainly bodyweight exercises that slowly progress to lighter resistance based movements as they gain a better understanding of how to engage their muscles/bodies. This is my personal view point but I believe that from the ages of around 7/8 (providing they are mature enough mentally to take instruction) that bodyweight resistance based programmes can be implemented and by the age of 12/13 they can be ready to progress to learning the techniques behind key strength based exercises in a coaching environment. This journey sets them up to be fully equipped to train safely and effectively with knowledge gained by the time they are 16.
Balance with Other Activities: Weight-bearing exercises should be part of a balanced fitness program that includes flexibility, aerobic activities, and strength training to promote overall health. A young teens programme should not just soley focus around lifting weights, the volume of this type of training needs to be less than an adult and combine a mix of strength work, endurance exercises, core work, cardiovascular training and flexibility. This will help minimise injury and build them into better all round athletes.
Avoiding Overtraining: It's important for teens to listen to their bodies and avoid excessive training, which can lead to injuries and burnout. Like anything done too much and the risks start to outweigh the benefits. Commonly young teenage boys like to train the muscles that they see in the mirror or the ones that make them stand out more (chest, biceps). Over training of a muscle group at an early age can lead to muscle imbalances, mobility issues and postural problems down the line. Proper coaching will teach them to train their whole body minimising any unwanted risks from the training. Our personal recommendations are to do Full body sessions (not split muscle groups) and aim for 1-3 strength based sessions per week.
Avoid Heavy Weight Rep Ranges: The ability for young teens to lift heavy weights is a nuanced topic that depends on several factors, including their physical development, training experience, nutritional and lifestyle factors and the guidance they receive. Between the ages of 12-15 they are still developing physically and their bodies are undergoing significant changes. This makes the readiness of each individual to lift heavier weights extremely varied. They are still at the very very early stages of their weight training journey and in bodies/minds that are not fully developed/matured. In order to keep the training safe and progressive I prefer to work in rep ranges of 8-15 for most exercises and for most teens. This keeps the weights lighter and safer while giving them the right amount of stimulas to develop and learn. If your child is doing low rep work or 1 rep max training they are purely doing it for egotistical purposes and are massively increasing their risk of injury. 1 rep max testing is not something we do with our adult clients very often if at all and even at professional sports level like powerlifting it is done only a couple of times per year and rarely done with perfect form as their limits are being pushed to their absolute maximum.
In summary, weight-bearing exercises play a vital role in promoting bone growth and strength in young teens. When performed safely and appropriately, they contribute positively to bone health and overall physical development. There are however a few key considerations that teens and parents should be aware of if they want to get the most out of their gym time while keeping it safe. If the training is supervised, well coached with technique at the fore front versus weight lifted and at a level that is suitable for the individual the benefits will always outweigh the risks and set them up for years of effective and enjoyable training sessions later in life.