Strength Training in Physical Therapy and Daily Life
If you’re reading this article, you are probably wondering about strength or resistance training for kids. When is it okay to start? How can it be beneficial? What types of exercises are appropriate? Keep reading to find out more!
Benefits
· Improved motor skills and coordination
· Mobility
· Strengthens bones
· Joint and muscle support
· Improved overall health and fitness
The goal of strength training in children doesn’t have anything to do with putting on weight. It is about building muscle for more strength and mobility. Strength training helps improve motor skills and coordination, and supports the body, especially those children who take part in athletics. In a physical therapy context, strength training is used to help children with cerebral palsy, neuromuscular disorders, rehabilitation after injury, and to improve overall strength and mobility.
Strength Training in Practice
The general rule is that children can usually start strength training when they begin to participate in an organized sport, which is around the age of 7. A study that looked at muscle strengthening in children with cerebral palsy states that “although there is no minimum age for participating in resistance training, for optimal results, the training protocol must be followed correctly; thus, the participants should have the emotional and intellectual capacity to follow directions and perform at their maximal effort.”1 It is important to keep in mind that each child is different and some may be ready at a younger or older age relative to their peers.
Technique is also crucial in strength training, and supervision is required. Proper technique will prevent injury and will help build the proper foundation for future exercise. Muscle fatigue is not the goal, so about 12-15 repetitions are recommended to prevent overexertion.2 A warm up and cool down are also important so that muscles are prepared for activity and able to recover afterwards.
Keep it fun, especially with younger kids! Strength training doesn’t have to be about holding planks, it can be incorporated into fun games. Check out this list of activities by ChoosePT for some great ideas.
As always, consult your child’s pediatrician or physical therapist to see what sorts of activities are safe for your child to do at home, especially if they have existing medical conditions.
