Strength Training for Overweight Teenagers

By Carlos Rivas, M.S., C.S.C.S.

As the number of overweight teenagers continues to increase in the United States, parents, teachers and youth coaches face the growing challenge of encouraging boys and girls with excess body fat to engage in physical activity on a regular basis. Traditionally, overweight teenagers have been encouraged to participate in aerobic activities such as running, swimming and bicycling. In addition, they are encouraged to skip a few meals in order to lose weight. Certified personal trainers can help these teenagers achieve a greater sense of well-being by simply adding a simple yet effective, safe and enjoyable method of exercise for overcoming fat gain. Provided that appropriate training guidelines and qualified supervision is present in the weight room, teenagers can find success.

POTENTIAL BENEFITS

In addition to enhancing motor skills and sport performance, strength training has the potential to positively influence several measurable facets of health. It can help facilitate weight control, strengthen bones, enhance psychosocial well-being and improve one's cardiovascular risk profile. Further, a stronger muscular system will enable overweight teenagers to perform with more energy and vigor.

After 14 years of testing and observing what really works, the fact is that overweight teenagers enjoy strength training because it is not taxing and provides an opportunity for all participants to experience success and feel good about their performance. Because overweight teenagers tend to be stronger than others in their class, they often receive unsolicited positive feedback from their peers, who are often impressed with the amount of weight they can lift. Unlike prolonged periods of aerobic exercise in which most overweight teens "fail," participation in strength-training exercises gives these teens a chance to "shine" and gain competence in their abilities to be physically active. Our programs have shown significant improvements in overweight kids in a matter of just months. Jon Salman, a program participant, for example, lost 25 pounds and 10 percent body fat in just six months. In addition, he is now full of confidence, competence and fully aware of his overall health.

PROGRAM DESIGN

Cautionary measures need to be taken when overweight teenagers begin strength training. Parents or legal guardians should complete a health history questionnaire for the teenager, and if a known or suspected health problem is present, teenagers should be referred to their health care providers. In addition, the exercise program needs to be prescribed carefully because most strength-training programs exceed the abilities of most teenagers and the prescribed recovery periods are often too short. When designing the program, it is always better to underestimate their physical abilities and gradually increase the volume and intensity of training than to overestimate their abilities and risk an injury or a possible dropout.

During the first few weeks of strength training, teens should perform 1-2 sets of 12-15 repetitions on 8-12 different exercises, with a 1- to 2-minute rest period between exercises. Training sessions should be performed on non-consecutive days. When working with overweight teenagers, it is important to focus on factors such as skill development, personal success, sense of empowerment and having fun.

THE BOTTOM LINE

We need to provide opportunities for overweight teenagers to engage regularly in lifelong physical activities that are safe, fun and effective. Strength training gives the teenager a real sense of accomplishment when he or she simply develops the skill of proper form and technique, which only takes two or three sessions. The first step may be to increase their confidence in their ability to be physically active, which in turn may lead to an increase in regular physical activity and a decrease in fat gain. Rather than focus entirely on aerobic training, the inclusion of strength training into a health-oriented lifestyle plan that includes proper eating habits may be part of the solution for long-term fat loss and weight management in teenagers with excess body fat.

Carlos Alberto Rivas, M.S., C.S.C.S., is the fitness/personal training director at the Baptist East/Milestone Wellness Center. Carlos has a master's degree in exercise physiology and has over 10,000 hours of personal training experience. He is also a member of Kentuckiana HealthFitness magazine's editorial advisory board. Carlos can be reached by phone at 502-896-3900, ext.142.