In a world where the pursuit of health and fitness is a priority, one aspect often overlooked is the overwhelming impact of strength training, especially when initiated early in life. The following points should be considered when deciding when to begin lifting whether it’s inspired by longevity or performance.
Building Strong Bones and Joints
One of the significant advantages of early strength training is its positive impact on bone density. Childhood and adolescence are critical periods for bone development, and weight-bearing exercises promote the growth of strong, healthy bones. Resistance training is especially beneficial for swimmers since swimming is non-weight-bearing.
Establishing Healthy Habits
Introducing strength training at a young age establishes a foundation for a lifetime of physical activity. Children who engage in regular strength training are more likely to carry these habits into adulthood, encouraging a lifestyle that prioritizes overall health and fitness. The earlier these habits develop, the longer they tend to last.
Enhancing Metabolism and Body Composition
Strength training contributes to the development of lean muscle mass, which plays a crucial role in boosting metabolism. Muscular contractions also help maintain insulin sensitivity which can reduce the risk of many chronic diseases. As a result, individuals who incorporate strength training into their routine from an early age may find it easier to maintain a healthy weight throughout their lives.
Improving Mental Health
The benefits of strength training extend beyond the physical realm. Exercise, including strength training, has been linked to improved mental health. There is a meditative element of strength training that can calm a racing mind and improve a sour mood. The release of endorphins during exercise can help alleviate stress, anxiety, and depression.
Preventing Injuries and Enhancing Performance
Learning proper lifting techniques and body mechanics early on can significantly reduce the risk of injuries. Stronger muscles and joints provide a level of protection against strains and sprains. Strength training can help maintain a stable joint, especially in sports with cyclical actions that risk overuse injuries.
Confidence and Discipline
Strength training requires consistency and discipline. Mastering new exercises and progressively improving oneself builds confidence and instills a sense of accomplishment. These qualities extend beyond the gym, positively impacting academic, personal, and professional pursuits.
Regardless of what motivates the decision to begin strength training, current research suggests the earlier the better. With proper supervision and execution, there are forms of exercise and levels of movement appropriate for any age and skill level. Strength training is a life skill, and everyone can benefit from incorporating it into their fitness routine.
Chris Wojchik, NSCA-CPT | Head Strength Coach and Expert Certified Personal Trainer