Sports Health. 2009 May;1(3):223-6. doi: 10.1177/1941738109334215.
Strength training in children, in combination with plyometric and/or agility training, has become an increasingly popular tactic for athletes to gain a competitive edge during the off-season. The present review clarifies some common myths associated with strength training in children, and it outlines the most current recommendations.
Relevant studies on strength training in children and adolescents were reviewed (search results included studies indexed in PubMed and MEDLINE from 1980 through 2008). Also reviewed were recommendations from consensus guidelines and position statements applicable to strength training in youth.
Children can improve strength by 30% to 50% after just 8 to 12 weeks of a well-designed strength training program. Youth need to continue to train at least 2 times per week to maintain strength. The case reports of injuries related to strength training, including epiphyseal plate fractures and lower back injuries, are primarily attributed to the misuse of equipment, inappropriate weight, improper technique, or lack of qualified adult supervision.
Youth-athletes and nonathletes alike-can successfully and safely improve their strength and overall health by participating in a well-supervised program. Trained fitness professionals play an essential role in ensuring proper technique, form, progression of exercises, and safety in this age group.
在儿童中进行力量训练，结合增强式和/或灵敏性训练，已成为运动员在淡季获得竞争优势的一种越来越流行的策略。本综述澄清了与儿童力量训练相关的一些常见误区，并概述了最新的建议。
对儿童和青少年力量训练的相关研究进行了回顾（搜索结果包括 1980 年至 2008 年在 PubMed 和 MEDLINE 索引的研究）。还回顾了适用于青年力量训练的共识指南和立场声明中的建议。
儿童在经过 8 到 12 周精心设计的力量训练计划后，力量可提高 30%到 50%。青少年需要每周至少继续训练 2 次，以保持力量。与力量训练相关的伤害报告，包括骺板骨折和下腰痛，主要归因于设备使用不当、重量不当、技术不当或缺乏合格的成人监督。
青年运动员和非运动员都可以通过参加经过良好监督的计划成功、安全地提高他们的力量和整体健康水平。在这个年龄段，经过培训的健身专业人员在确保适当的技术、形式、练习的进展和安全方面发挥着至关重要的作用。
