Can strength training improve body composition in overweight children? And since a healthy lifestyle habit should be promoted from an early age, what about young children under the age of 12? Is strength training good for these kids too? The question needs to be asked because some people still believe that strength training for young kids is dangerous. Is this a fact, a myth, or something in between?

Overweight and obese children are growing in numbers in the US as well as the rest of the world. The prevalence of obese children in the US is 17% [3], with Vermont being at 11%.[5] So, to reduce weight, several authorities have recommended healthier diets, reduced caloric intake, and increased exercise… all good ideas. And when it comes to exercise, the recommendations tend to center around some form of aerobic exercise: team sports, biking, jogging, walking, etc. The problem is, these exercises are not always well tolerated by overweight kids because of their perceived exertion, and thus they don’t participate. But perhaps another mode of exercise could do the trick.

The benefits of strength training for adolescents are well known. But the benefits of the same for pre-pubescent children are more obscure; however, a recent study in The Journal of Strength and Conditioning Research looks promising. Forty-eight overweight and obese girls and boys between the ages of 7 to 12 participated in the study. The purpose was to investigate the effects of an 8 week, supervised training program on overweight and obese children. The results: strength, endurance and power all improved, but most profound was the overall decrease in body fat percentage along with a significant increase in muscle! Furthermore, there were no reported training injuries. “Results clearly demonstrate that the resistance training program was able to produce significant changes in body composition and strength and power measures, as well as being well tolerated by the participants.”[4]

Boosting confidence and self esteem can change a child’s world. Any time a child does well at something they feel a long-lasting boost of confidence. Imagine being a poor sports performer, but now suddenly find a sport you are better at than your peers. And not just that, but this is a sport you can do without feeling as if you’re beating yourself up. Kids who are overweight tend to gravitate towards resistance training because they tend to be physically stronger than their peers. And, strength training’s perceived exertion is less than other aerobic-based activities such as running, and most sports in general. These aerobic sports can be difficult for overweight kids because of their increased weight. In addition, the abrupt ground impact forces can be much too difficult for them to tolerate. Conversely, resistance training will gradually strengthen joints, improve body composition, and progressively improve aerobic conditioning without the intense impact forces. For many overweight children, strength training could very well be the catalyst to aerobic sports and recreational activities. In fact, it was for me! I was overweight as a child, and strength training is what changed my body -- and my life.

So, if you think being overweight impacts only the physical self, think again. Emotional, mental, and social health are all affected in overweight individuals. In addition, overweight children are at an increased risk of becoming overweight adults. And although nearly 60% of all adults are overweight, our society maintains a very negative view of obesity and being overweight. Literally, every aspect of life is affected.

Some parents may be hesitant to allow their child to partake in strength training because of the perceived dangers. However, the NSCA, AAP,[2] and ACSM[1] have clearly stated that children who are properly supervised can safely participate in a strength training program. So, if you have a child who is adverse to traditional aerobic-based sports and activities, think outside the box and consider other options. Maybe even strength training.

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1. Youth Strength Training; American College of Sports Medicine: 1998 http://www.acsm.org/AM/Template.cfm?Section=Search&section=19991&template=/CM/ContentDisplay.cfm&ContentFileID=325
2. Strength Training by Children and Adolescents; AMERICAN ACADEMY OF PEDIATRICS, PEDIATRICS Vol. 107 No. 6 June 2001, pp. 1470-1472 http://pediatrics.aappublications.org/cgi/content/full/pediatrics;107/6/1470
3. Childhood Obesity; http://www.cdc.gov/HealthyYouth/obesity/#1
4. Eight weeks of resistance training can significantly alter body composition in children who are overweight or obese; Journal of Strength and Conditioning Research. McGuigan et al. 2009
5. The Burden of Obesity in Vermont. Carolyn J. Greene, MPH. June 2005. http://healthvermont.gov/research/chronic/documents/obesity1.pdf