Youth Resistance Training: Updated Position Statement Paper from the National Strength and Conditioning Association

The updated position statement on youth resistance training was recently released from the National Strength & Conditioning Association (NSCA). The paper revealed the risks and benefits to resistance training for young athletes. In a nutshell, here are the guidelines presented:

Provide qualified instruction and supervision
Ensure the exercise environment is safe and free of hazards

Start each training session with a 5- to 10-minute dynamic warm-up period
Begin with relatively light loads and always focus on the correct exercise technique
Perform 1–3 sets of 6–15 repetitions on a variety of upper- and lower-body strength exercises
Include specific exercises that strengthen the abdominal and lower back region
Focus on symmetrical muscular development and appropriate muscle balance around joints
Perform 1–3 sets of 3–6 repetitions on a variety of upper- and lower-body power exercises
Sensibly progress the training program depending on needs, goals, and abilities
Increase the resistance gradually (5–10%) as strength improves
Cool-down with less intense calisthenics and static stretching
Listen to individual needs and concerns throughout each session
Begin resistance training 2–3 times per week on nonconsecutive days
Use individualized workout logs to monitor progress
Keep the program fresh and challenging by systematically varying the training program
Optimize performance and recovery with healthy nutrition, proper hydration, and adequate sleep
Support and encouragement from instructors and parents will help maintain interest

These guidelines seem like common sense to me. But I teach this stuff every day. I hope mainstream media will pick up on this paper and get this information out to the general public. Sometimes parents won’t listen to us because we’re biased. They are afraid letting their children exercise for this reason or that. I think we’re just educated. This paper is just one step closer to getting the truth about resistance training out to the world. What do you think? Please post your comments below.