Professional Documents
Culture Documents
Prevention in Youth
Resistance Training
Avery D. Faigenbaum, EdD, CSCS,1 Greg D. Myer, PhD, CSCS,2,3 Fernando Naclerio, PhD, CSCS,4 and Adrian A. Casas, MS4
1
Department of Health and Exercise Science, The College of New Jersey, Ewing, New Jersey; 2Sports Medicine
Biodynamics Center and 3Human Performance Laboratory, Cincinnati Childrens Hospital Medical Center, Cincinnati,
Ohio; 4Department of Physical Activity and Sport, European University of Madrid, Madrid, Spain; and 5Department of
Physical Education, National University of La Plata, La Plata, Argentina
SUMMARY muscular strength (31,40). Moreover, machines, free weights (barbells and
training programs specifically designed dumbbells), elastic bands, medicine
RESISTANCE TRAINING HAS BE-
to enhance sports performance have balls, and body weight. The terms
COME A POPULAR METHOD OF
become a popular fitness trend among weightlifting and powerlifting refer
CONDITIONING FOR CHILDREN to sports in which athletes attempt to
young athletes (39). Yet there is sub-
AND ADOLESCENTS IN SCHOOLS, lift maximal amounts of weight in
stantial interest from youth coaches,
RECREATION CENTERS, AND competition. The term children re-
physical education teachers, and sports
SPORTS TRAINING FACILITIES. fers to boys and girls who have not
medicine professionals regarding the
HOWEVER, THE GROWING POPU- best techniques to maximize safety and developed secondary sex character-
LARITY OF YOUTH RESISTANCE improve the efficacy of resistance istics (a period of development called
TRAINING AND THE COMPLEX training for young lifters. preadolescence), and the term ado-
NATURE OF SOME TRAINING lescence refers to a period between
At present, there is a need to review the
PROGRAMS RAISE NEW QUES- childhood and adulthood (generally
incidence, severity, and etiology of
TIONS AND CONCERNS ABOUT girls aged 1218 years and boys aged
youth resistance training injuries and
THE SAFETY OF THIS TYPE OF 1418 years). For ease of discussion,
examine the relative safety of resistance the term youth refers to both
TRAINING FOR YOUTH. IN THIS
training activities for children and children and adolescents.
ARTICLE, THE INCIDENCE, SEVER-
adolescents. Furthermore, it is impor-
ITY, AND ETIOLOGY OF YOUTH
tant to identify risk factors for re- INCIDENCE AND SEVERITY OF
RESISTANCE TRAINING INJURIES
sistance training injuries and discuss YOUTH RESISTANCE TRAINING
ARE REVIEWED, RISK FACTORS
injury prevention strategies for youth INJURIES
FOR RESISTANCE TRAININGRE-
who perform this type of training. The In the 1970s and 1980s, resistance
LATED INJURIES ARE IDENTIFIED, purposes of this article were to review training was not often recommended
AND INJURY PREVENTION STRAT- the latest evidence regarding the safety for children and adolescents because of
EGIES FOR YOUTH WHO PER- of youth resistance training and pro- the presumed high risk of injury
FORM RESISTANCE EXERCISE ARE vide general guidelines for reducing the associated with this type of exercise.
DISCUSSED. risk of injury associated with resistance A few retrospective case reports pub-
exercise. This information will aid lished during this era highlighted the
professionals who instruct youth to potential for injury to the growth
INTRODUCTION
participate in resistance training activ- cartilage from resistance exercise and
esistance training is a popular
36 VOLUME 33 | NUMBER 3 | JUNE 2011 Copyright National Strength and Conditioning Association
chosen training loads, or lack of injuries decreased significantly for each estimated an injury rate of 0.29 per 100
qualified supervision caused most of successive age-group. In this report, the participant hours in adolescent power-
these injuries. For example, in a case mechanism of injury was considered lifters who presumably trained with
report, a 13-year-old boy suffered a accidental if it resulted from dropped maximal or near-maximal loads on the
bilateral fracture of the distal radial weights, improper use of equipment, or bench press, deadlift, and back squat
epiphyses when he attempted to press tripping over equipment. Of note, 77% exercises. Of potential relevance, the
30 kg overhead while exercising in of the reported injuries in the 8- to average powerlifter in this report
a makeshift gymnasium at home 13-year-old age-group were categorized trained 4.1 times per week (99 minutes
(20). Others reported that a 16-year- as accidental (29). per training session), and a majority of
old football player suffered a fracture of These researchers also noted that two- the training sessions were performed
the left distal radius with dorsal thirds of the injuries sustained by 8- to without supervision from a strength
displacement when he lifted 48 kg on 13-year-old patients were to the hand and conditioning coach (3).
the bench press exercise without and foot and were most often related to Although data comparing the relative
supervision (41). It is unclear from dropping and pinching in the safety of resistance training, weightlift-
these reports if these young lifters injury descriptions (Figure 1) (29). ing, and other sports are limited, in
received any instruction on proper These observations are supported by a retrospective evaluation of injury
lifting techniques or training proce- epidemiological findings from Kerr rates in adolescents, it was noted that
dures from qualified professionals. et al. (22), who reported that children resistance training and weightlifting
Injury to the growth cartilage has not aged 12 years and younger suffered were markedly safer than many other
been reported in any prospective youth a larger proportion of hand and foot sports and activities (17). In that study
resistance training study that provided injuries than older resistance training (17), the overall injury rates per 100
qualified guidance and instruction participants. In the aforementioned participant hours were 0.8000, 0.0035,
(10,23). Although growth cartilage is report (22), 65% of the reported injuries and 0.0017 for rugby, resistance train-
prebone and is weaker than adjacent were caused by weights falling on the ing, and weightlifting, respectively. In
connective tissue (25), the perception person and in 10% of the cases a body support of these findings, Pierce et al.
that resistance training is inherently part was smashed or crushed between (32) followed 70 competitive weight-
injurious to the developing musculo- weights. Although many factors need lifters (aged 716 years) over a 1-year
skeletal system is not consistent with to be considered when examining period (1,224 lifts were performed in
clinical observations and research find- these data, the importance of proper competition) and reported no injuries
ings (10,23). Furthermore, no scientific exercise technique, gradual progression that limited training or required medical
evidence indicates that resistance train- of training loads, and qualified instruc- attention. Other researchers reported
ing will negatively impact growth at tion should not be overlooked. significant gains in muscular strength
any stage of development during child- Although the majority of youth re- without any report of injury when
hood and adolescence (12,23). Para- sistance training injuries are the result weightlifting movements (e.g., snatch,
doxically, most of the forces that youth of accidents that appear to be prevent- clean and jerk, modified cleans, and
are exposed to in various sports (e.g., able with increased supervision and pulls and presses) were incorporated
gymnastics and martial arts) and rec- adherence to stricter safety guidelines, into youth training programs (9,14).
reational activities (e.g., running and resistance training as with all physical At present, little if any scientific
tag games) are likely to be greater both activities does carry some degree of evidence indicates that properly per-
in exposure time and in magnitude injury risk. A retrospective survey of formed and sensibly progressed
than competently supervised and sen- resistance training injuries in 354 weightlifting movements performed
sibly progressed resistance exercise. adolescent American football players during practice or competition are
For example, jumping and landing found 27 injuries (causing more than riskier than other sports and activities
activities during competitive sports 7 days of missed participation), which in which youth regularly participate
and play have been found to induce resulted in estimated injury rates in (10,17). However, these lifts involve
ground reaction forces of up to 57 junior high school athletes (mean age, more complex neural activation pat-
times body mass (7,24). 13.3 years), high school freshman/ju- terns than other resistance exercises;
Myer et al. (29) recently queried the U.S. nior varsity athletes (mean age, 15.6 professionals should be knowledgeable
Consumer Product Safety Commission years), and high school varsity athletes of the progression from basic exercises
to evaluate resistance trainingrelated (mean age, 17.2 years) of 0.11, 0.091, (e.g., front squat) to skill transfer
injuries presenting to U.S. emergency and 0.51 per person year, respectively exercises (e.g., overhead squat) and
rooms by age, type, and mechanism of (35). In that study (35), only 36% of the finally to the competitive lifts (e.g.,
injury. They found that as age-group training sessions performed by junior snatch). Youth should learn proper
increased (813, 1418, 1922, and high school athletes were supervised exercise technique with a wooden
2530 years), the number of accidental by a coach. Brown and Kimball (3) dowel or a lightweight aluminum
Figure 1. Percentage of injuries in the youngest and oldest age categories. Note that the small prevalence of leg injuries in the 813
years age categories provides invalidated results and should be interpreted with caution. Reprinted from Myer et al. (29).
barbell under the watchful eye of an increased risk of injury to children followed. In a case study report,
a strength and conditioning profes- and adolescents who use exercise a 9-year-old boy died when a 23-kg
sional to enhance fundamental move- equipment at home (15,21). It has been barbell rolled off a bench press support
ment patterns (Figure 2). reported that young children are more and fell on his chest after he had jarred
Regardless of the type of resistance likely to be injured from home exercise the supports while trying to get up (13).
exercise, all professionals who work equipment than older age-groups due, These findings underscore the risk of
with youth need to be aware of proper in part, to unsafe behavior, equipment injury in the unsupervised and informal
resistance training procedures because malfunction, and lack of supervision setting of a childs home; fortunately,
the lack of qualified supervision and the (15). There is also the potential for this risk is removed with qualified
improper use of exercise equipment can a catastrophic injury if safety standards instruction of youth.
be injurious (2,3,22,29). Of note, there is for youth resistance training are not A related concern regards the perfor-
mance of plyometric exercises for
children and adolescents. This type
of training typically includes hops and
jumps that exploit the muscles cycle
of lengthening and shortening to
increase muscle power. Although
most playground activities, such as
hop scotch and jumping rope, can be
characterized as plyometric, some
observers have a very narrow view
of plyometric training and suggest that
this type of exercise can wreak
havoc on the skeletal system of
young athletes (37).
Although advanced plyometric exer-
cises should be reserved for trained
strength/power athletes to increase
speed of movement and power pro-
duction, there are many examples of
plyometric exercises, such as double-
Figure 2. A strength and conditioning coach reinforcing proper barbell position leg hops and throws with a lightweight
during the first pull of the power clean. medicine ball, that can be part of
Table
Modifiable risk factors associated with resistance training injuries in children and adolescents, which can be reduced
(or eliminated) with qualified supervision and instruction
Risk factor Modification by qualified
professional
Unsafe exercise environment Adequate training space and proper equipment layout
Improper equipment storage Secure storage of exercise equipment
Unsafe use of equipment Instruction on safety rules in the training area
Excessive load and volume Prescription and progression of training program driven by technical performance of
prescribed exercise movement
Poor exercise technique Clear instruction and feedback on exercise movements
Poor trunk control Targeted neuromuscular training
Muscle imbalances Training program includes agonist and antagonist exercises
Previous injury Communicate with treating clinician and modify program
Sex-specific growth Targeted training to address deficits
Inadequate recuperation Incorporate active rest and consider lifestyle factors, such as proper nutrition and
adequate sleep
and the proper handling of barbells, safety and efficacy of youth resistance Greg Myer is
dumbbells, and plates. This is particu- training. Specifically, qualified profes- a sports biome-
larly important in schools and recrea- sionals who possess the required chanist in the
tion centers because untrained youth knowledge to safety and effectively Sports Medicine
tend to overestimate their physical teach topics related to youth resistance Biodynamics Cen-
abilities and this may increase their risk training may provide the most effective ter at the Cincin-
of injury (33). This type of instruction interventional approach to reduce re- nati Childrens
not only enhances participant safety sistance trainingrelated injuries in Hospital Medical Center.
and enjoyableness of the training expe- youth. Continuing education seminars,
rience, but direct supervision of youth in-service training, and a nationally Fernando
resistance training programs can im- recognized certification in pediatric Naclerio is
prove program adherence and optimize strength and conditioning may help a professor in the
strength gains (5). alleviate high-risk behaviors and en- Department of
The available data suggest that well- hance the training experience for Fundamentals of
designed educational interventions are children and adolescents. Motricity and
needed to enhance participant safety Training at the
and create an enjoyable exercise expe- European Univer-
ACKNOWLEDGMENT
rience so youth can feel good about sity of Madrid.
The authors thank Jim McFarland from
their performances (e.g., the ability to the Hillsborough High School in New
properly perform a back squat or Jersey for his contributions to this article. Adrian Casas is
power clean). Because there is evi- a professor in the
dence to suggest that most of the Department of
injuries related to youth resistance Physical Educa-
training are preventable, efforts are Avery Faigen- tion at the Na-
needed to minimize this risk with baum is a professor tional University
qualified supervision, sensible progres- in the Department of La Plata.
sion of training loads, and a safe of Health and
exercise environment. Additional ef- Exercise Science at
forts toward the development of spe- The College of
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