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STRUCTURING A RESISTANCE TRAINING PROGRAM TO COMBAT CHILDHOOD OBESITY

Education

Structuring a Resistance Training Program to

Combat Childhood Obesity
by Derek Grabert, MS, CSCS,*D Like Send 6,906 people like this.

3 tips to make resistance training more fun and effective for today's youth.

We have been inundated with statistics quantifying the percentage of children that are obese. Typically,
these values are stratified by race, gender, socioeconomic status, place of residence, or various other
demographic variables. Regardless of which statistic is most impactful to you, the take home message is
that childhood obesity is a growing health concern; not a dwindling one. Children need to eat better and
exercise more, we all know this. The key is getting them to adopt this lifestyle.

In the field of strength and conditioning, terms like long-term athlete development (LTAD), training age,
and functional movement are often used when talking about youth resistance training. These are
important aspects of youth training, but focusing on confidence, simplicity, and fun might make more of
an impact.

Confidence is difficult to measure but usually results from achieving goals. Strength and conditioning
coaches can motivate overweight and obese children by helping them set SMART goals, or those that are
specific, measurable, attainable, realistic, and timely. Improving strength and decreasing body fat are
examples of goals that are SMART. In support of these positive outcomes, McGuigan et al. found that
eight weeks of resistance training was able to reduce body fat and improve measures of strength in a
group of overweight and obese children aged 7 12 years old (3). If children are able to physically
observe changes in strength and body weight, they can gain confidence that a specific mode of activity is
working. Furthermore, resistance training can be a driving force to get kids active in other recreational

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activities. Although not measured in the

aforementioned study, several parents noted that
children began an organized sport following the
resistance training program (3).

Organizing a resistance training program for

overweight and obese children can be difficult and
unfamiliar for some coaches. However, a simplistic
approach is usually the best solution. As a general rule
of thumb, resistance training intensity should include
multi-joint exercises, performed 2 4 days per week,
with an intensity of 50 85% 1-repetition maximum
(1RM). Rest intervals of 1 2 min should be
incorporated between sets and exercises should
performed at moderate velocity (1). It is important to
note that overweight and obese children may have
some barriers to certain exercises and their
progressions might occur at a slower rate than some
of the other children. Coaches and physical education
teachers need to be aware of these trends and make
the appropriate exercise modifications for each child.
Refer to Table 1 for exercise progression descriptions
for children.

Table 1. Resistance Training Progressions

Training Variable Introductory Novice Intermediate and
Advanced

Intensity Bodyweight 50% 1RM 50 70% 1RM 60 85% 1RM

Volume 1 2 sets x 10 15 1 2 sets x 10 15 2 6 sets x 6

reps reps

Rest Intervals (mins) 1 2 min 1 min 1 3 min

Frequency (days/week) 23 23 24

Adapted from Youth Resistance Training: Updated Position Statement Paper from the NSCA (1).

The other component of implementing a simple resistance training program is ensuring the safety of the
program. Coaches and other child/adolescent physical activity educators need to supervise these
programs at all times. Attention to exercise technique is paramount to reduce the risk of injury.
Sometimes the simplest technique involves little to no extra load at all; this will ensure the children learn
the movement patterns before progressing to added load.

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In addition to improving childrens self-confidence and strength, and promoting a safe exercise
environment, the mode of physical activity must also be fun (2). Furthermore, different children have
different ideas of what is fun. The concept of individualization within a group is extremely important for
youth strength and conditioning coaches. Overweight and obese children may not progress as quickly as
some of the other children and it is not fun for them to feel that their performance is inadequate. Every
child deserves the opportunity to succeed at his/her own level, thus underscoring the importance of
motivation and social support (3). One child might be striving for the fortieth push-up while another
might be striving for their first. Although the number might be different, the outcome of self-gratification
and achievement are the same.

References
1 Faigenbaum, AD, Kraemer, WJ, Blimkie, CJ, Jeffreys, I, Micheli, LJ, Nitka, M, and Rowland, TW.
Youth resistance training: updated position statement paper from the national strength and conditioning
association. J Strength Cond Res 23(5 Suppl): S60-79, 2009.

2 Goran, MI, Reynolds, KD, and Lindquist, CH. Role of physical activity in the prevention of
in children. Int J Obes Relat Metab Disord 23 (3 Suppl): S18-33, 1999.

3 McGuigan, MR, Tatasciore, M, Newton, RU, and Pettigrew, S. Eight weeks of resistance training can
significantly alter body composition in children who are overweight or obese. J Strength Cond Res
80-85, 2009.

About the Author

Derek Grabert is an Education Content Coordinator for the NSCA. He holds a master's degree in nutrition
and has experience as a college university instructor for human nutrition, anatomy, and physiology
classes. He has coached high school athletes, special populations clients, and general fitness enthusiasts
on the health benefits of strength training, aerobic training, and the integration of proper nutrtition.

Copyright 1999-2012 National Strength and Conditioning Association. All rights reserved.

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