Misconceptions About Youth Weightlifting
Written by Ben Bunting: BA, PGCert. (Sport & Exercise Nutrition) // British Army Physical Training Instructor // S&C Coach.
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Among the most common myths about youth weightlifting is that it stunts growth. This concern has led many parents to delay starting weight training until the age of fifteen or sixteen. But weight lifting for youth can be beneficial and safe. Read on to learn more. We'll look at myths and benefits.
Youth weightlifting myths
Many myths exist surrounding youth weightlifting. The truth is that strength training can improve a young athlete's overall health. There are numerous benefits to lifting as a youth, including improving bone density, muscle growth, and range of motion. In addition, strength training helps a young athlete maintain a healthy weight, contributes to better posture, and improves athletic performance.
Although the American Academy of Pediatrics and Mayo Clinic both recommend strength training for children, there are still numerous myths associated with youth weightlifting. The biggest myth is that youth strength training is unsafe. While this is not necessarily true, many sources have misinterpreted the research in this area. This can lead to unnecessary concern and misunderstanding about what is actually safe and appropriate for a young athlete.
Another common myth is that youth weight training stunts growth. This myth is based on studies done by Japanese researchers in the 1970s. In that research, researchers discovered that youth laborers were unusually short. The researchers concluded that this was a direct result of their physical work, which stunted their growth. These findings later became associated with youth weight training.
However, there are many certified training establishments that encourage and coach children from a young age to safely perform the movements in a welcoming and educational environment.
Benefits
Strength training for young people is an excellent way to develop physical fitness and increase muscle mass. Children as young as five and six can begin strength training with body weight exercises. Once they are strong enough to lift weights, they can advance to using relatively light free weights or low-resistance bands. Gradually, they can increase the amount of weight they use, the number of sets they perform, and the types of exercises they do. Ideally, youth weightlifting should be done for 20-30 minutes, two to three times per week. In addition, they should rest a day between sessions.
Youth strength training programmes can also help young people with medical conditions. When youth engage in exercises that develop muscular strength, they lay the foundation for an active lifestyle later in life. Muscular strength is essential for motor skills, and developing competence and confidence in performing resistance exercises has long-term benefits on overall health and fitness.
Research has shown that strength training helps prevent injury in young athletes. When performed under the supervision of an adult, youth strength training does not pose a significant risk to their health. Youth strength training does not stunt growth or cause growth-plate injuries. However, children can suffer from injuries if they are not supervised during the workouts.
Safety
As we have seen, a multifaceted resistance training programme can lower the risk of sports-related injuries among youth athletes. This training can include instruction about movement biomechanics. The following strategies for enhancing the safety of youth weightlifting are presented. Each of these strategies has its own set of risks and benefits. Using proper supervision and instruction is critical to prevent injuries.
Weightlifting for youth has long been used as an athletic training program to develop strength, power, and speed. In the United States and many other countries, weightlifting is an official sport, which includes events like the clean and jerk. Despite its controversial history, recent research has shown that weightlifting is not only safe but also produces significant gains in strength.
Youth resistance training should be supervised by an expert in the field. The trainer should be a certified sports or fitness professional with extensive experience in working with children and adolescents to help safeguard them. The instructor should be familiar with the proper technique, safety measures, and exercise load for the age group. This will help prevent injury during training sessions, but can also help with encouragement.
Testosterone
Testosterone is a steroid hormone, and is also considered the prime hormonal driver of anabolism, which is the process of building and maintaining muscles. It is a predominantly male hormone, but is also secreted by the ovaries in females although not to the same high levels.
Testosterone is a powerful anabolic hormone that promotes muscle growth by increasing protein synthesis and inhibiting protein degradation. When combined with resistance training, testosterone increases muscle size and strength. In one study, the group that received testosterone and exercise improved their bench press 1RM by 9kg. Testosterone also has short-term, non-genetic effects that alter energy metabolism and motor system function, which supports the adaptations that are associated with resistance training.
This male hormone plays an important role in growth and development. Its benefits include increased bone density, libido, muscle mass and energy.
The production of testosterone can be affected by a number of factors. Stress is one of the most common culprits. Chronic stress can raise cortisol levels, which lower testosterone.
Testosterone is also involved in the synthesis of red blood cells. These cells help to provide oxygen to your muscles and organs.
Does resistance training stimulate testosterone production?
Resistance training is one of the best ways to boost testosterone. The hormone plays a critical role in the growth of skeletal muscle. It increases the number of lean muscle cells and allows more exercise to be done.
A study in 2008 found that men who performed high-intensity endurance exercises, such as sprinting, were more likely to experience a spike in testosterone. These intense workouts lasted for 45 minutes or less and were not limited to the gym.
Another study found that weightlifting was better for increasing testosterone. This type of training involves using heavy weights to engage all major muscle groups. As you increase the load, your muscles must increase their strength to keep up with the demand.
Other studies have found that endurance and resistance exercises work in tandem to improve testosterone levels. Some researchers have argued that the testosterone response is a function of the total amount of time and effort spent exercising.
Another study in 2008 found that resistance training stimulated the production of the hormone in men.
Conclusion
The benefits of strength training for young athletes are numerous. They include increased strength, better focus, increased confidence and improved overall health. Weight training also decreases the risk of injuries. It improves bone density, and can teach young athletes healthy habits that will serve them well into adulthood.
A recent study by the US Department of Health and Human Services, which reviewed research on youth strength training, found that it was one of the most effective forms of exercise for children. Not only can it help your child achieve their full potential, it can also increase self-esteem and work ethic.
One of the most common myths about youth weight training is that lifting weights will stunt your child's growth. Using a proper training program and supervised lifting will not cause this problem.
In fact, a well-designed resistance training program has never been proven to cause a stunted growth rate in any child.
The best way to ensure your child is getting the most out of their exercise is to seek out a qualified professional. They can provide guidance and help ensure that your child's strength training is done safely and effectively.
