Strength training for teenagers: risks and opportunities in the gym!

Young people in Germany are showing increasing interest in strength training to build their muscles. According to a data collection by the German Sports Youth, 29% of boys and 24% of girls between the ages of 13 and 17 practice strength and fitness sports. However, this comes with certain risks, as the German Society for Nutrition and researchers at the German Sports University in Cologne emphasize.

While Heinz Kleinöder from the German Sport University Cologne highlights the benefits of strength training, including improving bone density and mental health as well as a lower risk of injury compared to contact sports, experts warn about the effects of excessive training. Inadequate knowledge of the correct technique and dosed load can lead to injuries and even impair growth, especially during extreme loads. In Germany, it is usually only possible to sign a gym contract from the age of 16, but some studios now offer programs for younger members, but often without sufficient supervision.

Risks and recommendations for strength training in adolescents

The German Society for Nutrition suggests that children and adolescents should avoid long-term intermittent fasting as it could increase the risk of diseases such as diabetes. Other concerns include excessive intake of protein supplements, which could disrupt the balance in amino acid metabolism. Proper food intake should be spread evenly throughout the day, rather than selectively through shakes.

These concerns are supported by recent research that examined the health issues surrounding strength training in adolescents. This emphasizes that exercise is crucial for the development of body awareness and that, according to a WHO study, 80% of children and young people do not exercise enough. Parents' fears about the potential negative effects of strength training, such as claims that it harms growth, are characterized as unfounded. Experts point out that light to moderate strength training can even be beneficial for bone growth.

The recommendation is therefore to introduce playful strength training, such as climbing or running around, from an early age. A tailor-made training program that is tailored to the individual's level of development as well as professional support in the initial phases are crucial for success.

In summary, it is important to make strength training useful for adolescents and to minimize potential risks. These findings have been covered in various articles, including Welt and ZDF.