MYTH 3 . Teenagers don ’ t need to stretch
Incorrect - everyone needs to stretch ! Suppleness can be developed through regular stretching activity . For adolescents stretching activities will make them more flexible , allowing their muscles and joints to move easily through their full range of motion . However , because children are more lax prior to puberty , it is important that they do not overstretch , as doing so may impair correct alignment and have negative effects later in life .
MYTH 4 . Exercise is only for the sporty kids
Definitely not ! Exercise is important for everyone , regardless of whether or not you ’ re seeking performance improvements for organised sport - and it ’ s not just for the physical benefits . Other great ‘ side effects ’ of exercise include :
• development of positive lifelong behaviours
• learning about the body
• development of motor coordination
• development of social skills such as teamwork
• improved interpersonal communication
• enhanced self-esteem and confidence
• gaining positive psychological boost
• enjoyment of the activity itself ( in addition to the endorphin release )!
MYTH 5 . Teenagers are tricky to work with
Not necessarily ! Working with teenagers can certainly have its unique challenges , but it can also be a lot of fun ! Teenagers can have a lot going on in their physical , emotional and social lives that can affect how they interact , and they may come across as either overly friendly or hostile .
Here are some helpful tips for dealing with individuals or groups of adolescents .
• A good exercise session could incorporate both individual and team activities , as well as a game .
• Program activities and games that combine all elements of fitness ( stamina , strength , suppleness , skill , balance and coordination ).
• While some competitive games can be incorporated , it is important to appreciate that not all kids like competition , so ensure teens can ‘ win ’ in other ways , such as having a game that focuses on problem-solving or teamwork .
• Have alternate exercises and activities planned to cater for a large range of fitness and skill abilities , and use progressions and regressions as required .
• Build relationships by asking about interests and activities outside of training , and show a genuine interest and care in them and their lives .
• Be genuine in the way you interact with them and talk to them at their level , not how you might do with younger children .
• Be fair and be fun : humour is a great way to diffuse problems and respond to negative comments or behaviour .
• Have empathy . If someone is not participating , or is acting out or behaving negatively , show care and ask them privately if everything is OK . They may well have lots of other issues going on , and will usually respond well to care and empathy rather than consequences and correction .
Working with teenagers can certainly have its unique challenges , but it can also be a lot of fun !
MYTH 6 . Teenagers shouldn ’ t start strength training until they reach maturity
Wrong ! Strength training is important for all children and adolescents . The Australian Physical Activity & Sedentary Behaviour Guidelines for Young People aged 13-17 years ( 2019 ) 1 recommend that activities that strengthen muscle and bone should be incorporated ( in the recommended 60 minutes of daily physical activity ) at least three days per week .
Evidence has found that participation in a supervised resistance training program can be a safe , effective and worthwhile method of conditioning for children and adolescents . Muscular strength is also the driving force toward performance enhancement and injury prevention 3 .
MYTH 7 . Strength training is unsafe for teens and will stunt their growth
Not true : in fact , strength training actually assists teenagers with healthy development . Resistance training is a potent stimulus for strengthening muscle and bone 3 . Strength training is completely safe when following these guidelines :
• The teen can perform 3 sets of 8-15 reps with good technique before the weight is increased
• The focus is on quality of movement , not quantity
• Large compound movements , such as bodyweight squats , lunges and light weight training are performed
• Maximal lifts are avoided
• Fewer reps ( under 8 ) of higher loads should only be performed when the adolescent has finished growing
• This should be performed at least 3 times a week to ensure sufficient muscular and bone development
• Adolescents should be proficient in bodyweight and dumbbellresisted variations of a movement before moving on to a barbell .
MYTH 8 . Teens should only do bodyweight exercises
No : weights can be used - with care . We can overload adolescents through resistance and bodyweight training , but there are a number of things we need to keep in mind as we train them : their bodies are still developing and growing , their bones are not fully formed , their joints will not be as stable or as strong as adults , and their proprioception and balance may not be great as they learn to adjust to new limb lengths while experiencing growth spurts . This means that when performing lifts with heavier loads , we need to be aware of their technique . If their movement execution starts to become sloppy , we need to increase the rest time and get them to focus back on their technique . We want quality over quantity .
As adolescents age toward full maturation , we can look to increase the overload techniques applied .
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