As parents and educators, we often prioritise activities like running, swimming, and cycling to keep children active. While these are excellent forms of exercise, there’s another crucial element of physical fitness that often gets overlooked: resistance training. Recent research shows that resistance training, or weightlifting, isn’t just safe for children—it’s essential for their long-term health and development.

Combating Modern Health Challenges

Today’s youth are facing unprecedented health challenges. Reports indicate that the majority of children and adolescents are not meeting the recommended 60 minutes of moderate to vigorous physical activity (MVPA) per day (World Health Organization, 2010)​. This lack of activity is contributing to a decline in both cardiovascular and musculoskeletal health, leading to issues like obesity, poor body composition, and weakened muscular strength (Faigenbaum et al., 2009; Lloyd et al., 2014)​.

One of the most alarming trends is the rise of paediatric dynapenia, a condition characterised by reduced muscle strength that increases the risk of injury and long-term health problems (Faigenbaum & Bruno, 2017)​. Resistance training offers a solution by directly addressing the muscle weakness that underpins many of these issues. Under the supervision of a qualified professional, children can safely engage in age-appropriate resistance exercises that build strength, improve motor skills, and foster lifelong healthy habits (Faigenbaum et al., 2016; Benjamin & Glow, 2003)​.

Beyond Physical Benefits: Mental Health Matters Too

The benefits of resistance training extend beyond physical health. Engaging in regular strength training has been linked to improved psychological well-being in children, including enhanced self-esteem and body image (Lubans et al., 2010)​. Children who feel strong and capable are more likely to stay active and maintain a positive outlook on physical activity, which is critical for sustaining these habits into adulthood (Velez et al., 2010)​.

A Call to Action

Given the extensive benefits, it’s clear that resistance training should be a key component of any child’s fitness routine. The risks of not participating in structured strength training far outweigh the benefits of avoiding it. By encouraging our children to lift weights safely and effectively, we’re not just building their bodies—we’re investing in their long-term health and happiness.

References

1. World Health Organization. (2010). Global Recommendations on Physical Activity for Health. World Health Organization.
2. Faigenbaum, A. D., Myer, G. D., Faigenbaum, A. D., Rebullido, T. R., & MacDonald, J. P. (2018). Paediatric inactivity triad: a risky PIT. Current Sports Medicine Reports, 17(2), 45-47.
3. Faigenbaum, A. D., Bruno, L. E. (2017). A fundamental approach for treating paediatric dynapenia in kids. ACSM’s Health & Fitness Journal, 21(4), 18-24.
4. Lloyd, R. S., Faigenbaum, A. D., Stone, M. H., Oliver, J. L., Jeffreys, I., Moody, J. A., … & Herrington, L. (2014). Position statement on youth resistance training: the 2014 International Consensus. British Journal of Sports Medicine, 48(7), 498-505.
5. Benjamin, H. J., & Glow, K. M. (2003). Strength training for children and adolescents: What can physicians recommend?. The Physician and Sportsmedicine, 31(9), 19-26.
6. Lubans, D. R., Aguiar, E. J., & Callister, R. (2010). The effects of free weights and elastic tubing resistance training on physical self-perception in adolescents. Psychology of Sport and Exercise, 11(6), 497-504.
7. Velez, A. G., Golem, D. L., & Arent, S. M. (2010). The impact of a 12-week resistance training program on strength, body composition, and self-concept of Hispanic adolescents. The Journal of Strength & Conditioning Research, 24(4), 1065-1073.