Conventional wisdom often holds that aerobic exercise is sufficient for adolescents, and resistance exercise is seen as a dangerous activity that stunts growth and development. However, scientific research has confirmed that scientific and reasonable resistance training is not only safe for adolescents, but also an important way to promote their all-round development.

Resistance sports help adolescents develop in an all-round way

Resistance exercise is an exercise method that builds muscle strength and endurance by fighting resistance, and common forms include push-ups, pull-ups, dumbbells, barbells and other bodyweight or equipment training. For teenagers, this sport offers many benefits.

Improve muscle strength and endurance and optimize athletic ability Studies have shown that adolescents who do resistance training 2~3 times a week can significantly improve muscle strength. Systematic resistance training can significantly enhance muscle strength and help adolescents better coordinate in daily activities and sports.

Good for bone development Puberty is an important stage of bone growth, and the moderate load on bones caused by resistance exercise can activate osteoblasts and increase bone density. The American Academy of Pediatrics believes that scientific resistance training can increase bone density by 2%~5%, laying a good foundation for the height development of adolescents.

Optimize body composition and prevent obesity By increasing muscle mass and improving resting metabolic rate, resistance exercise has become an effective way to deal with obesity in adolescents. After muscle mass gains, the body can use more energy even at rest, which helps control weight.

Reduced risk of sports injuries Strong muscles provide better protection for joints and ligaments, significantly reducing the probability of injury during physical activities and daily activities. Studies have confirmed that adolescent athletes who regularly engage in resistance training can reduce the incidence of sports injuries by about 50%.

Boosting self-confidence The process of mastering strength skills and constantly breaking through oneself can significantly enhance adolescents' self-efficacy and satisfaction with their bodies. This positive experience often extends to learning and life, helping to develop mental resilience in navigating challenges.

Cognitive misconceptions about resistance exercise

Scientific training principles and methods of resistance exercise

The World Health Organization Guidelines for Physical Activity and Sedentary Behaviour recommend that adolescents adopt a "low-load, multi-count" training mode, focusing on movement technique and stability.

The training content should be comprehensive and diverse, integrating upper and lower limb strength, core stability, coordination and flexibility exercises to achieve comprehensive development.

Arrange training and recovery reasonably. Beginners should do it 2~3 times a week, and the training of the same muscle group should be carried out at intervals, and the intensity of each exercise should not be too large, and the practice time should not be too long, giving the body a certain amount of time to adapt.

Ensure adequate nutrition and sleep, and supplement protein, vitamins and minerals in time after training to promote the recovery and growth and development of the body.