C.S.I. Reference Articles

Time Needed For Strength Gains In Younger Athletes

Weight training is often correlated with gains in strength. The most often heard inquiry is “how long will it take me to see strength gains?” Speaking as an Exercise Physiologist and Certified Athletic Trainer, we can offer a very different perspective to the often posed question. After beginning a training program, you will see result on the cellular level within two to three weeks. Notice of physical changes will appear within four to six weeks. Strength gains are related to physical changes, with are affected by three main variables. These include person’s age, sex, and development level.

Running a Performance Enhancement Clinic, we work with athletes that range in age from 12 years to 64 years. We train each person individually according to their age. We begin younger athletes with two conditioning sessions per week. Older athletes can begin with more sessions per week. It is not necessary to place a younger athlete in a program that requires numerous visits per week. Although there are exceptions, younger athletes traditionally do not participate in high levels of competition. In the younger groups, training is focused on education. We educate the young athlete on proper form or technique, use of equipment, injury prevention, and not only strength but flexibility as well. The younger population have shorter attention spans. Training sessions should be fun and stimulating thus holding their attention. Strength gains should not be the emphasis in any training program that involves young athletes.

Different stages of development are present with each age group. As children mature, their bone development is different. Generally speaking, women grow until the age of 18, while men grow until the age of 21. Growth plates will reflect the process of growth as they continue to mature, at which time the growth plates will close. Moderate weight training and exercise can actually be beneficial to children, but until they become more mature, a weight training routine that requires repeated overloading should be avoided. Bone has yet to mature and are weaker. Stress fractures and greenstick fractures may result from repeated overloading which may affect the athlete’s performance. If damage occurs to the growth plate region (found at the end of bones) growth can be stunted.

Working with both the male and female population, one must be aware of physical differences present in each sex. Before puberty, females are generally stronger and taller than males. During puberty, males will attain the same strength levels, then go on to surpass their female counterparts. For this reason, physical strength gains will be easier to notice in males. Females also have a higher body fat percentage than males. The body composition of an individual will affect his or her performance ability.

There are many factors that may affect the rate of strength gains in a individual, three of the main factors being discussed earlier. As children become more active, the training program will change to meet their increased activity levels. In sports, younger children do not generally participate with older children. They are usually grouped into appropriate age levels, where development and playing ability are the same (i.e.: Pop Warner Football, Youth Soccer). Training programs follow similar guidelines, where training is age appropriate, changing as the athlete begins to develop better motor skills, hand-eye coordination, agility, sports specific skills, and physical maturation. Weight gains will be reflective of these changes.