Guidelines for Safe and Effective Training

1. Supervision and Instruction

To maximize benefits and minimize risks, resistance training programs for youth gymnasts must be supervised by qualified professionals. Proper instruction ensures correct technique, essential for safety and effectiveness (1).

2. Age-Appropriate Programs

Programs should be tailored to the age, maturity, and skill level of the gymnast. Younger children may start with body-weight exercises and gradually incorporate external loads like resistance bands or light weights as they develop strength and proper technique (2).

3. Progressive Overload

Progressive overload, the gradual increase of stress placed upon the body during exercise training, is crucial. Starting with lower weights and gradually increasing them helps ensure safe and effective strength development (3).

4. Balanced Training Regimen

A comprehensive program that includes a variety of exercises targeting different muscle groups ensures balanced development and reduces the risk of overuse injuries (4).

References

1. Faigenbaum AD, Myer GD. Pediatric resistance training: benefits, concerns, and program design considerations. Curr Sports Med Rep. 2010;9(3):161-168.

2. Myer GD, Faigenbaum AD, Edwards NM, et al. Sixty minutes of what? A developing brain perspective for activating children with an integrative exercise approach. Br J Sports Med. 2015;49(23):1510-1516.

3. Kraemer WJ, Ratamess NA. Fundamentals of resistance training: progression and exercise prescription. Med Sci Sports Exerc. 2004;36(4):674-688.

4. Faigenbaum AD, Lloyd RS, MacDonald J, et al. Citius, Altius, Fortius: beneficial effects of resistance training for young athletes: narrative review. Br J Sports Med. 2016;50(1):3-7.