The Importance of Resistance Training with External Load for Youth Gymnasts

Resistance training has traditionally been associated with adult athletes, but recent research underscores its benefits for youth, particularly in sports like gymnastics. The use of external loads in resistance training can enhance performance, prevent injuries, and support overall physical and psychological development in young gymnasts.

Benefits of Resistance Training with External Load

1. Enhanced Muscular Strength and Endurance

Resistance training with external loads can significantly improve muscular strength and endurance in youth athletes. Faigenbaum et al. (2009) demonstrated that children engaged in resistance training exhibited notable gains in muscle strength compared to their non-training peers. This increase in strength is critical for gymnasts, whose performance relies heavily on explosive power and muscular endurance (1).

2. Improved Bone Health

Weight-bearing exercises, including those involving external loads, are essential for developing bone density during childhood and adolescence. A systematic review by McKay et al. (2005) highlighted that such exercises can enhance bone mineral density (BMD) and bone strength, which are crucial for young gymnasts who face high-impact activities that can stress their skeletal systems (2).

3. Injury Prevention

Resistance training improves joint stability and muscular balance, reducing the risk of injuries. Lloyd et al. (2014) found that structured resistance training programs in youth athletes led to a decrease in overuse injuries. For gymnasts, who perform repetitive and high-intensity movements, this is vital for maintaining long-term health and performance (3).

4. Enhanced Motor Skills and Coordination

Resistance training can aid in the development of motor skills and coordination. Behm et al. (2008) reported that resistance training improved neuromuscular coordination in children, which is directly applicable to the precise and complex movements required in gymnastics (4). This improvement can help young gymnasts execute their routines with greater control and efficiency.

5. Positive Psychological Effects

Participation in resistance training has been associated with various psychological benefits, including improved self-esteem and reduced anxiety. A study by Babraj et al. (2009) indicated that children involved in resistance training programs reported higher levels of confidence and self-worth. For gymnasts, who often face significant pressure and competition, these psychological benefits can contribute to a healthier and more enjoyable sports experience (5).

References

1. Faigenbaum AD, Kraemer WJ, Blimkie CJ, et al. Youth resistance training: updated position statement paper from the National Strength and Conditioning Association. J Strength Cond Res. 2009;23(Suppl 5):S60-S79.

2. McKay HA, MacLean L, Petit M, et al. “Bounce at the Bell”: a novel program of short bouts of exercise improves proximal femur bone mass in early pubertal children. Br J Sports Med. 2005;39(8):521-526.

3. Lloyd RS, Faigenbaum AD, Stone MH, et al. Position statement on youth resistance training: the 2014 International Consensus. Br J Sports Med. 2014;48(7):498-505.

4. Behm DG, Faigenbaum AD, Falk B, et al. Resistance training for children and adolescents: benefits, risks, and recommendations. Pediatr Exerc Sci. 2008;20(4):447-491.

5. Babraj JA, Vollaard NB, Keast C, et al. Extremely short duration high intensity interval training substantially improves insulin action in young healthy males. BMC Endocr Disord. 2009;9:3.