Young people caught up in the strength training craze
The 15-year-old son of a friend of mine has recently started training four times a week and consumes large quantities of quark and protein shakes. «So that I can build more muscle,» he says. The 17-year-old boy next door lifts weights four to five times a week and goes jogging on the other days. And now my 14-year-old nephew suddenly wants to join a gym too.
His father is torn: on the one hand, he thinks it's good for his son to do sports. But strength training at such a young age? Is that okay? And where does this desire to build muscle come from anyway ?
Influencers and celebrities are leading the way. They present themselves as strong and fit as possible in the pictures they post on social networks such as Instagram, YouTube and TikTok. This has consequences: male adolescents in Switzerland are increasingly dissatisfied with their bodies, according to the international HBSC study, which examines the health behaviour of schoolchildren every four years.
It is best for children and young people to jump, run, throw, catch and jump over hurdles using their own body weight for as long as possible.
Loris Novo, personal trainer
Most of the time, they feel too weak, not muscular enough. While for many years it was mainly girls who were dissatisfied with their body image, boys have recently caught up. They are also the ones who want to lift weights and build muscle.
The picture is similar across the border. In its Move data survey published in 2023, the German Sports Youth Association (DSJ) found that strength training is now one of the most popular sports activities among 13- to 17-year-olds. According to the data, the proportion of adolescents who are members of sports clubs has fallen over the last ten years. The situation is likely to be much the same in this country.
Either a lot of sport or none at all
Loris Novo is a personal trainer at his own studio in Zurich and was a sports teacher until two years ago. When asked how young people's attitudes towards sport have changed, he highlights two main trends. «While some are training more and more, especially young men, others are exercising less and less and doing almost nothing to keep fit.»
In fact, the World Health Organisation has concluded that more than 80% of young people in Western countries do not get enough exercise – less than the recommended one hour per day.
So it's great that weight training is becoming increasingly popular among teenagers, isn't it? «Basically, sport is always a good idea,» says Friederike Wippermann. She is a sports physician and paediatrician at the Medical Centre Wankdorf BE and looks after the young players in the women's national football team, among others.
«The earlier exercise becomes part of everyday life and the better you feel physically as a result, the better,» says the doctor. «Exercise is also hugely important for the physical and mental development of children and young people.»
Strength training promotes good health
What's more, muscle strain and the resulting build-up of strength are not something that only begin when you join a gym, but are part of a person's natural movement patterns. «In principle, children do strength training from an early age,» says personal trainer Loris Novo: A baby just a few weeks old lifts its head and then puts it back down to rest. A toddler stands up briefly and then sits down again straight away. Later on, children benefit from their urge to move: they hop, jump and move their own weight.
Studies show that strength training is also important for adults: it strengthens the musculoskeletal system, exercise makes bones more stable, you become more resistant to pain and illness, and it prevents postural problems. Strength training also promotes mental well-being and is an important foundation for other sports.
Training at the gym must be well supervised. This also minimises the risk of injury.
Friederike Wippermann, sports physician
Of course, the intention of young people who work out in gyms is usually different: they are less concerned with their mental well-being and more interested in pure muscle building. According to the personal trainer, this is not a cause for concern. Loris Novo believes that it is best for children and teenagers to jump, run, throw, catch and jump over hurdles using their own body weight for as long as possible.
«If they then want to start targeted strength training at the age of 14 or 15, they should consult a specialist who can show them the correct technique and movements and gradually introduce dumbbells and machines.»
Young people who already participate in sports such as tennis, ball sports or gymnastics could benefit enormously from strength training – and improve in their chosen sport. It is important to ensure that the movements are perfected before lifting heavy weights, as otherwise there is a risk of injury.
Well-supported training required
Friederike Wippermann agrees. «Training at the gym must above all be well supervised,» says the paediatrician and sports physician. In other words: Are the machines suitable? Are the weights right? Do the movements make sense? Do the young people understand what they are doing? All of this also applies to adults who train at the gym, of course. But it is twice as important for growing bodies.
It used to be thought that strength training damaged the growth plates in young people's bones. «Today we know that this is not the case – at least not if the training is done correctly,» Wippermann reassures us. Growth plates are cartilaginous areas in tubular bones – for example in the arms and legs – where the bones grow until the final body height is reached.
After that, the growth plates close and are replaced by bone. This usually happens by the age of 20. «If the intensity of the workout is chosen appropriately and correctly controlled, strength training carries a relatively low risk of injury,» says Wippermann. The frequency of injuries is higher in games or contact sports such as football or ice hockey.
Keep adapting exercises
Nevertheless, it is important to keep a close eye on young people who do strength training in gyms. This is because, on the one hand, the bodies of children and young people are more prone to injury during certain phases of growth. On the other hand, young people often grow a lot in a short period of time during puberty. This changes leverage ratios and muscle strength.
«I've seen this many times with gymnasts and figure skaters I coach,» says Wippermann. «Suddenly, exercises or jumps that they previously mastered perfectly no longer work as well – because the young people have grown.» For equipment training in gyms, this means that exercises or movements must be checked repeatedly and adjusted if necessary.
In addition, young people should not use too much weight or train too intensively at an early age. «Going to the gym every day is too much.» The sports physician and paediatrician recommends two to three times a week – but no more than that. It is important not to focus on one area of the body – such as only the arms or only the legs – and not to overexert yourself.
«At an age when it's easy to be influenced by others, it's important for parents to make sure that their kids aren't going to the gym five times a week,» agrees personal trainer Loris Novo.
Ultimately, both experts agree that expert supervision is the most important factor for young people at the gym. «Whether someone is 17.5 or 18 years old doesn't make much difference,» says Friederike Wippermann. «But with 14-year-olds, there can be huge differences in development even within the same age group.»
Providing good support in choosing a studio
In Switzerland, there is no legal minimum age for gym membership. However, most providers have set this at 14 or 16. Until their 18th birthday, young people who want to train need their parents' signature.
Are gym staff aware of the different needs of young people who train there? «Not often,» says Loris Novo. He finds that training for young people is often not ideal.
Many dietary supplements are unnecessary.
Friederike Wippermann, sports physician
«As a parent, I would therefore closely monitor the choice of gym, talk to the professionals and find out whether they are familiar with training for young people. I would also take a look around the changing rooms. After all, you keep hearing about illegal substances being used. Boys in particular are always keen to build muscle as quickly as possible.»
Popular protein shakes
It is no coincidence that protein shakes and other dietary supplements are extremely popular among young gym-goers. «My son spends half his pocket money on them,» complains the neighbour mentioned at the beginning of this article. Sports physician and paediatrician Friederike Wippermann has a clear opinion on this: «Many dietary supplements are unnecessary.»
A balanced diet is perfectly adequate. Anyone who feels this is not enough can also achieve a lot by eating protein-rich foods such as meat, eggs and quark. The doctor warns in particular against substances ordered online from abroad: «While the contents of food supplements are clearly stated in Switzerland, this is not always the case with products from abroad.»
Parents should therefore be alert if young people suddenly start consuming various powders. But also if their offspring ignore the signals their body is sending them and continue to train despite illness or injury. If they are literally driven by their sport, no longer meet friends, no longer eat many foods and strictly tailor their diet to their sport.
Comparatively high costs
But what should you do if your son or daughter trains more often than the recommended two to three times a week and is on a questionable diet? «In such cases, parents should consult their paediatrician or a sports physician,» says the doctor.
«We can conduct tests to rule out malnutrition or poor nutrition, identify risks of overuse injuries and talk to children and young people to educate them.» However, nutritional advice can also be sought to review the athletes' diet in detail. «Young people and parents often welcome this.»
Strength training in adolescence
The right gym: Many gyms offer youth memberships for ages 14 or 16 and up. When choosing a gym, make sure that the staff is trained to work with young people. For a tailor-made training programme, have your child's physical development assessed. The exercises should also be closely supervised.
Clean execution, gradual increase in weights: Only those who take time for their training can build strength in a healthy way. If you train several times a week, you also need breaks and rest. This is because the body gains muscle mass during rest periods.
Don'ts
Training through pain makes no sense. If a movement hurts, it is damaging to the body and is probably being performed incorrectly. This is a warning sign that should be heeded.
Training on equipment that is too large is pointless and can even be harmful. Lifting heavy weights quickly is also not a good idea. This can lead to muscle strains and tendon overstretching. It is better to do more repetitions with the correct technique and lighter weights.
Protein supplements advertised on the internet promise faster muscle growth. The problem is that it is often unclear what these products contain. A balanced diet is perfectly adequate to provide the body with everything it needs.
«In general, however, as a parent, I would be delighted if my child wanted to go to the gym,» says Loris Novo. «Regular exercise will dramatically improve their performance and well-being.» This often manifests itself in better sleep patterns, fewer mood swings and improved concentration. «Especially during puberty, when young people are searching for themselves, they can gain a lot of self-confidence from sport,» says Friederike Wippermann.
One disadvantage, however, is the cost: while gymnastics and football clubs are relatively inexpensive due to their club structure, a youth membership at a gym can easily cost 800 Swiss francs or more per year. «We always give it to our son for Christmas,» says the neighbour. «We give it to him for his birthday,» says the friend. She adds: «Since our son started going to the gym, he's much more balanced and, above all, he's not on his mobile phone as much. That's worth the money to me.»
