The document discusses the benefits and methodologies of strength training for children, emphasizing its positive effects on bone mineralization, cardiovascular efficiency, and overall body composition. It recommends starting strength training at the age of 7, focusing on natural exercises, light weights, and games to enhance muscle development while avoiding injuries. Proper planning and technique are crucial for effective training, with different phases outlined based on age and growth stages.

1. STRENGTH TRAINING
FOR CHILDREN

2. STRENGTH TRAINING FOR CHILDREN …
• Is a common topic associated with prejudices,
myths and false beliefs
• ‘’If children train strength will not grow …’’
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• Is scientifically proven that the strength
development in children can have very
positive effects:
o Increase bone mineralization (Yu et al. 2005)
o Hepatic lipid profile
o Cardiovascular efficiency
o Body composition

3. STRENGTH TRAINING IN CHILDREN:
OBJECTIVES
• According to García-Manso et al. (2005)
strength training for children can …
o Achieve a harmonious muscular development
o Getting a good posture
o Getting muscle adaptation that allows us to eliminate risk of
injury
o Create the foundations that allow future access to high-
performance sports

4. STRENGTH TRAINING IN CHILDREN:
PERIODIZATION
• Strength training should start planned from 7
years (Domínguez and Espeso, 2003)
• This age coincides with a sensitive phase in
which stimuli strength and resistance can have
positive effects on the child (Borzi, 1986);
Nadori, 1997; Hanh, 1998).

5. STRENGTH TRAINING IN CHILDREN:
RECOMMENDATIONS
• They are recommended natural basic
exercises of pushing, pulling, running,
climbing … to increase functional capacity and
body attitude
• It should avoid large training loads because:
o Connective tissues and bone-joint structures are not yet formed
and are weak
o There would be risk of injury or malformation

6. STRENGTH TRAINING IN CHILDREN:
RECOMMENDATIONS
• They are recommended as games such as strength
and fighting games, trailers, circuits stations
• Also, exercises using as body weight load (jumps,
throws …)
• Long breaks between exercises

7. STRENGTH TRAINING IN CHILDREN:
RECOMMENDATIONS
• Regarding to whether or not is convenient to use
dumbbells in children, everything depends on their
use:
o Suitable exercises
o Proper training loads
o Correct technique
o Adequate training structure
• The light dumbbells can be a good tool to teach the
adequate technique and basic exercises

8. STRENGTH TRAINING IN CHILDREN:
METHODOLOGY
PHASE GUYS (years) GIRLS (years)
Start of rapid strength and
muscle tone improved basic
7-8 7-8
Start of muscle conditioning
base
10-11 10-11
Start of maximal strength
training intensity and low-
resistance
12-14 12-14
Start of high intensity strength
training and anaerobic
characteristic
13-15 13-15
Start of neuromuscular maximal
strength training (progressive)
14-16 14-15
Start of high-performance
training
17 16
Table 1. Strenght training methodology in children (García Manso et al. 2003)

9. STRENGTH TRAINING IN CHILDREN:
REFERENCES
• DOMÍNGUEZ, P. Y ESPESO, E. (2003). Bases fisiológicas del
entrenamiento de la fuerza con niños y adolescentes. Revista
Internacional de Medicina y Ciencias de la Actividad Física y el Deporte
vol. 3 (9) pp. 61-68.
http://cdeporte.rediris.es/revista/revista9/artfuerza.htm.
• GARCÍA MANSO J.M.; CAMPOS J.; LIZAUR P.; ABELLA C.P. (2003).
El talento deportivo. Edit. Gymnos. Madrid.
• GROSSER, M.; STARISCHKA, S.; ZIMMERMANN E. Principios del
entrenamiento deportivo, Martínez Roca.
• MARCOS BECERRO, JF. (1989). El niño y el deporte. Edit. Santonja.
Madrid.
• NAVARRO, F.; OCA, A.; CASTAÑÓN, F.J. (2003). El entrenamiento del
nadador joven. Edit. Gymnos. Madrid.
• ULLOA, J. Entrenamiento de fuerza en edades tempranas. Documento
docente. Centro Superior del deporte. UNAM, México DF. 1997.