Training & movement
A · High confidenceWhat strength training does for young athletes and how much is needed
Subject: Effects and dose-response relationships of resistance training on physical performance in youth athletes: a systematic review and meta-analysis
What this means
Strength training clearly improved muscle strength and jumping in young athletes. For strength, 5 sets of 6-8 repetitions at 80-89% of maximum load, with 3-4 minutes rest, worked best.
Melanie Lesinski, Olaf Prieske, Urs Granacher · 2016 · British Journal of Sports Medicine
What does this rating mean?
Multiple consistent meta-analyses or a position stand. Sufficient basis for a fixed choice in the coaching.
Findings
Resistance training produced moderate improvements in muscle strength and vertical jump, and small improvements in linear sprint, agility and sport-specific performance in youth athletes, with girls showing larger sport-specific gains. Training periods over 23 weeks, 5 sets per exercise, 6-8 reps per set, 80-89% 1RM intensity, and 3-4 min inter-set rest were most effective for maximal strength.
Who this applies to
Young athletes aged 6-18. The effect differed between boys and girls and by type of strength training.
Size of the research
43 studies, all with an active control group.
What to keep in mind
Effects on sprinting, agility and sport-specific performance were small. The best settings were calculated separately per parameter and not tested together as one programme.
Practical conclusion for REZA
Provides direction for youth athletes training seriously: longer training periods at higher intensity (80-89% 1RM) produced the best strength gains, with extra sport-specific benefit for girls.
View method and source
Methodology
Meta-analysis
Population
43 intervention studies in youth athletes aged 6-18 y, both sexes, all with active control groups
Intervention
Resistance training (various modalities and dosages) vs. active control in youth athletes
Outcome measures
Maximal muscle strength, vertical jump performance, linear sprint, agility/change of direction, sport-specific performance
Limitations
Only 4 of 43 included studies were rated low risk of bias; dose-response relationships computed independently per training variable; youth athletes only, limiting generalisation to untrained or non-sporting youth; wide age band pools very different maturational stages.
Original source
DOI: 10.1136/bjsports-2015-095497 · PMID: 26851290
View on PubMed →This information is general education about scientific research. It is not personal medical advice and does not replace diagnosis or treatment by a doctor or other healthcare professional. If you have symptoms, a medical condition or take medication, consult your GP or treating professional before changing your training or nutrition.