Dr Rick Howard, a specialist in strength training, delivered a lecture at Reykjavík University last week where he addressed common myths about strength training for children. According to Howard, misconceptions remain widespread among parents, coaches, and in the media.

The most persistent myths concern safety risks, growth impairment, and injuries. However, research has shown that strength training for children and adolescents is not only safe but also essential.

Howard emphasised that strength training is a powerful way to spark children’s interest in health, encourage an active lifestyle, and build both confidence and competence. Beyond increasing strength, training can improve flexibility, reduce the risk of injuries, and enhance athletic performance.

Resistance training is a great way to get kids excited about getting fit, developing healthy habits, and increasing confidence and competence in a variety of movements. Not only do kids get stronger, but resistance training can also help with flexibility, aerobic fitness, injury risk reduction, and youth sports performance. 

Howard has been teaching in the diploma programme in strength and conditioning at Reykjavík University’s Department of Sport Science since it was launched in 2022. He notes that the main goal of strength and conditioning is to help people of all ages live healthier lives, whether in everyday activities or competitive sports.

Asked about the research backing these claims, Howard pointed out that studies in the 1970s and 1980s had already demonstrated the benefits of youth strength training. Over time, he said, awareness of these benefits has only grown stronger.

As the research continues to support the benefit of resistance training, more national and international organizations in coaching, sports science, and pediatrics have supported the idea that resistance training is safe and effective for youth. Unfortunately, however, the implementation of safe and effective resistance training programs for youth may not be consistently applied or might not follow the guidelines established by national and international consensus.

On how to best eliminate those myths, Howard says it is vital to establish national guidelines for safe and effective resistance training. Ensure that all training programmes for youth are supervised by qualified personnel who understand pediatric exercise science and principles of strength and conditioning. And, to further educate programme leaders, coaches, parents, and youth on the benefits of resistance training. 

A recording of the lecture is available below: