The Effect of Resistance Training on the Development of Physical Capacities during the Developmental Age

Marios Christou1,2, Kostas Sotiropoulos1, Ilias Smilios1, & Savvas P. Tokmakidis1

1Department of Physical Education and Sports Sciences, Democritus University of Thrace, Komotini, Hellas

2Center for Leisure, Tourism & Sports Research & Development, Intercollege, Nicosia, Cyprus

Abstract

The present review outlines the current research literature on the effects of strength training on physical capacities and athletic performance during the developmental period. Properly designed resistance training programs enhance muscular strength in children and adolescents more than natural development, without any risk of injuries. In addition, other components of physical capacity (jumping ability, power and running speed) and athletic performance can improve with weight training during growth. The greater gains in mus- cle strength occur after weight training with a progressive increase of intensity using moderate to sub- maximal loads (55–85% of 1RM), 2 times per week for at least 4 weeks. Using the same training stimulus pre- adolescents appears to achieve the same or greater relative strength increases than adolescents and adults. Detraining reverses the strength gains and at least one training session per week is necessary for the mainte- nance of adaptations. Nevertheless, research data on the effects of resistance training on the development of physical capacities during the developmental period are limited and additional research is required to reach more precise conclusion.

Keywords: strength training, children, adolescent, physical capacities, athletic performance.