Version June 2024
| Individualization | Appropriate training is determined by: age; physical, emotional, and cognitive abilities and limitations; personal goals and objectives. |
| Warm-up and cool-down | Warm up with 5 to 10 minutes of dynamic mobility exercises, aerobic exercise, and no-load or light-weight repetitions. Cool down with light aerobic activity. |
| Specificity | A well-rounded general strength training program can meet the needs of most children and adolescents. |
| Overload | Choice of exercises: 6 to 8 exercises total that involve all the major muscle groups (chest, shoulders, back, arms, legs, abdomen, lower back) with appropriate balance between flexors and extensors and between upper- and lower-body muscle groups. |
| Order of exercises: Perform large-muscle-mass exercises before small-muscle-mass exercises; complex exercises before simple exercises; multijoint exercises before single-joint exercises. | |
| Load: Select a resistance that allows 5 to 15 repetitions. Initially use a lower load that permits higher repetitions. | |
| Sets: Begin with 1 to 2 sets. | |
| Repetitions: 5 to 15 repetitions of each exercise per set. | |
| Rest: 1 to 3 minutes between sets. | |
| Frequency: 2 to 3 days per week; at least 24 hours of rest between training sessions. | |
| Adaptation | Strength gains can occur in children without significant enlargement of skeletal muscle mass. Strength training increases the number of motor units recruited and improves the coordinated recruitment of motor units, the firing rate or firing pattern of activated motor neurons, and coordination. Improved neural response may reduce injury risk in other sports and activities. During adolescence, strength training results in hypertrophy as well as neurologic adaptations. |
| Progression | Increase variety of the program and introduce new movement patterns and motor skills (coordination, skill technique, balance and stabilization) by adding both multi- and single-joint exercises. Increase resistance by 5 to 10 percent when 20 repetitions become easy. Before increasing the number of sets or resistance, participants must be able to demonstrate proper technique. Progress to performing 3 sets of 10 to 15 repetitions, performed 3 days per week. |
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