5 questions with an exercise physiologist
Healthy kids are strong and limber kids. How do they get and stay that way? Exercise physiologist Dr. Chris Harnish says one great way is through strength training.
You might be thinking, “Strength training? For kids?” But, it’s not about barbells and bulging muscles.
Dr. Harnish has several roles at CHoR, including scheduling, administering and helping to interpret test data for all of our pediatric exercise testing, along with developing a soon-to-be-offered cardiac fitness and rehabilitation program. He’s also an associate professor and actively involved in research.
He explains why strength training isn’t just for adults – and how it can help kids develop healthy habits that will serve them well as they grow.
How would you define strength training?
There are technical definitions, but I would describe strength/resistance training as a planned, structured form of exercise designed to improve an individual’s strength (ability to produce force) and general function by using a variety of methods from things like push-ups and elastic bands to lifting actual weights. Strength can be increased with high reps OR high weights.
What are some examples of strength training activities you’d recommend for kids?
Kids need to play and they’re geniuses when it comes to instinctively knowing how to get fit and strong. This can be as simple as skipping, jumping, hanging from monkey bars and other physical play at the park. Honestly, if a kid plays 30-60 minutes a day on the playground and occasionally does something else like bike riding, they will be fit.
Find them any and all (variety is essential) activities they enjoy. My daughter loves to bike, climb, run, jump, swim, occasionally pick up heavy things, and generally get a little crazy.
Strength training for kids can also include push-ups, pull-ups, squats or even structured weightlifting with a certified weightlifting or strength and conditioning expert. If a kid is really interested in actual weightlifting, then I would contact USA Weightlifting. They certify coaches across the country and have an entire developmental model for kids ages 5-18 that isn’t just about competition. A good coach will teach technique well before adding weight!
Are there any cautions you’d give to parents when it comes to their kids and strength training?
I have no reservations about strength training at any age, however, proper supervision is needed when it comes to training that goes beyond play. Be sure your child’s coaches are encouraging proper technique and training application, which becomes increasingly important as they get older and add more weight.
How do strong muscles help kids grow into healthy, active adults?
It’s well-known that poor muscle function/strength in older adults significantly diminishes one’s ability to perform even simple tasks like climbing stairs, carrying groceries or standing from a chair. We now see very clear signs of similar reductions in basic or fundamental movement skills, like jumping, climbing and skipping in kids.
Kids who are more sedentary almost inevitably end up sedentary as adults. Moreover, they have higher rates of conditions such as obesity, type 2 diabetes and depression, to name a few. It doesn’t take a lot of exercise to correct these limitations in kids, either! Strong kids are active kids who are healthier both now and as adults.
Are there any strength training myths you’d like to address/debunk?
YES! There are so many myths, including strength training isn’t as important to health as aerobic exercise, strength training is just for building “good looking” muscles, and strength training is only for athletes. All false!
Three other big myths are:
- Strength training is dangerous for kids, or dangerous in general. This is not accurate. Kids can lift heavy weights when trained progressively, and there is no risk of growth plate injuries to the long bones.
- Weightlifting is only for boys/men. Also not true. Girls can and should be encouraged to strength train. Any fear of building big bulky muscles is unfounded. Why? First, it takes a lot of training to do that, and second, women have miniscule amounts of testosterone compared to teenage boys, and even have lower levels than pre-pubertal boys. Finally, the most common site of injury for female athletes is the knee. These injuries can be significantly reduced with proper strength training.
- Strength training requires a gym or expensive equipment. NOPE! I have a barbell and some other small pieces of equipment in my backyard. You can even use body weight exercise – and playground equipment as previously mentioned – to build strength.
Try getting strong – and having fun – as a family! Head to the park together or start with some push-ups on the living room floor.