The Effects of a Twice-A-Week Strength Training Program on Children

Abstract

The effectiveness of a twice-a-week strength training program on children was evaluated in 14 boys and girls (mean age 10.8 yrs) who participated in a biweekly training program for 8 weeks. Each subject performed three sets of 10 to 15 repetitions on five exercises with intensities ranging between 50 and 100% of a given 10-repetition maximum (RM). All subjects were preand posttested on the following measures: 10-RM strength, sit and reach flexibility, vertical jump, seated ball put, resting blood pressure, and body composition parameters. The subjects were compared to a similar group of boys and girls (n = 9; mean age 9.9 yrs) who were randomly selected to serve as controls. Following the training period, the experimental group made greater gains in strength (74.3%) as compared to the control group (13.0%) ( p < 0.001), and differences in the sum of seven skinfolds were noted (-2.3% vs. +1.7%, respectively, p < 0.05). Training did not significantly affect other variables. These results suggest that participation in a short-term, twice-aweek strength training program can increase the strength and improve the body composition of young boys and girls.

The Effects of Different Resistance Training Protocols on Muscular Strength and Endurance Development in Children

“…The absolute increases in chest press strength made by the low repetition-heavy load and high repetition-moderate load groups (0.9 kg and 4.2 kg, respectively) also were lower than results reported previously in short-term investigations involving children. 20,21,26 It is reasonable to conclude that the greater gains in upper body strength in previous investigations compared with those in the present study may be attributable to differences in training volume (ie, the total amount of work performed per training session and per week). It seems that high-volume training programs (eg, 3 sets of 10 to 15 repetitions per exercise with a moderate load) result in greater gains in upper body strength than low-volume training programs.…”

“…20,26,27,33 The absolute increase in leg extension strength attributable to low-and highrepetition training (5.7 kg and 7.9 kg, respectively) was less than the increase for same lift in other reports involving children. 20,21,26 Differences in training volume may explain these findings.…”

“…It seems that high-volume training programs (eg, 3 sets of 10 to 15 repetitions per exercise with a moderate load) result in greater gains in upper body strength than low-volume training programs. 20,21 In the present investigation, both training groups performed only 1 set per exercise, yet the lower-than-expected gains resulting from 6 to 8 repetitions with a heavy load may have been caused, at least partly, by a lower training volume compared with volume for the high repetition-moderate load exercise group. It should be noted that in our study, muscular strength was evaluated using 1-RM testing procedures on the same equipment used for training.…”

“…The observed gains in chest press strength after this short-term resistance training program were lower than those reported in previous studies involving adults 16,29 and children. 20,21,26,27 Upper body strength gains of 19.6% 26 to 64.1% 21 have been observed on similar exercises in children after the first 8 weeks of a resistance training program. The absolute increases in chest press strength made by the low repetition-heavy load and high repetition-moderate load groups (0.9 kg and 4.2 kg, respectively) also were lower than results reported previously in short-term investigations involving children.…”

“…For example, Hunter and Treuth 19 reported a negative relationship between training intensity and increase in 1-RM strength in women older than 60, and similar observations have been noted in children younger than 12. 20,21 However, no controlled, prospective trial comparing different resistance training protocols on muscular strength and endurance development in children has been reported, nor has the minimal training intensity for children been established. Although it has been recommended that children should perform at least 1 set of 6 to 15 repetitions on a variety of upper and lower body exercises 2 to 3 days per week, 1 more specific information regarding the most effective resistance training protocol for children would be useful to physical educators, physical therapists, and pediatricians.…”