Bodybuilding is a sport that is spreading more and more and is attracting more and more young adolescents. In fact, more and more people want to develop their muscles to achieve a dream physique. This can be due to all that we can see on social networks like Youtube, Instagram or even Facebook, where athletes with fantastic physique post motivational photos and videos. However, it is still necessary to alert the youngest of the possible risks associated with the practice. We can therefore ask ourselves the following question: bodybuilding and growth, is it compatible? Does Strength Training Slow Growth?
Strength training is a sport that attracts many teenagers who want to learn about their body and its limits while building muscle mass to build an athletic body. We often hear around us that weight training at a young age could have harmful effects on health. Indeed, the practice of weight training is perceived as dangerous because it could stop growth, reduce flexibility, reduce cardio-respiratory capacities and damage the tendons and joints of adolescents. What is all this really about?
A reasonable practice of bodybuilding
It is important to stress that weight training is a traumatic sport for muscles and joints and that it is more than recommended to execute movements with care. Excessive strain on the skeleton can lead to back trauma if movements are not correct, controlled and with too heavy a load. It may therefore be true that practicing strength training intensively from adolescence could have some consequences on growth and on health more generally if the practice is not reasoned. You must therefore be very careful from the start and avoid carrying too heavy loads and carrying out too intensive training.
Thus, to avoid any risk of injury, certain polyarticular exercises are not recommended for adolescents with weak points or weaknesses in the spine, ligaments or even cartilage: squats, military press, deadlifts. These exercises require a very precise technique to avoid any injury.
It is strongly recommended not to start bodybuilding before the age of 15, especially for young girls. However, you can turn to fitness and cardio training activities. We also advise you to turn to an experienced coach in a specialized room so that you have the right things to do. It is useless to put too heavy loads and to perform the movements badly at the risk of injury. So be very careful about the training followed to adopt good manners from the start and progress without injuring yourself. It is also recommended to allow yourself a minimum day of rest in the week for optimal results.
Some tips for a healthy start to bodybuilding
- Learn how to perform the movements well to avoid injury and the risk of damaging your joints which are very fragile.
- Ask your doctor for advice on your ability to perform certain exercises.
- Eat healthy enough without worrying about weight gain, diets or lean.
- Practice weight training in addition to another sport (team or endurance) to develop your cardio-respiratory capacities.
- Increase the number of sessions over time by simply starting with one or two sessions per week.
- Practice weight training with friends or family for more motivation.
The benefits of weight training in adolescents
Strength training as a teenager has some benefits such as increasing bone mass and helping the body to form. However, these benefits will be seen if the practice of strength training is good and controlled.
In addition, this practice is very easily associated with another sport such as team, cardiovascular or even combat sports. It could help you develop your physical and athletic qualities as well as your speed and strength.
Besides the physical benefits, strength training has a major psychological advantage: self-esteem and self-confidence. Indeed, adolescents will feel better about their bodies and will be more able to face daily life with confidence.
In summary, weight training as a teenager does not prevent growth if it is done with caution. It can be very effective in building bone mass and helping your body grow for more results in other physical activity. Be careful, however, to practice weight training in the healthiest way possible and taking your time. In addition, at a time when obesity affects more and more young people, weight training can be effective in addition to cardio activity to prevent you from gaining too much fat and build an athletic physique.