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Watch before you lift, teens

While strength training is essential for stronger muscles and bones, the gym could be a hotbed for injuries for adolescents exercising without proper supervision.

 


The teenage years are a time of growth and self-discovery. For a growing number of adolescents, their exploration begins at the gym. According to Sport Singapore, between 2019 and 2023, there was a staggering 80% increase in visits to ActiveSG gyms among males aged 13 to 19. Among this group of male teenagers, weightlifting and bodybuilding have garnered increasing interest — 8% of male teenagers aged 13 to 19 participated in such activities in 2023, compared to 5% in 2020.
  

Building bodies safely

Physical activity is a cornerstone of weight management, and youths are recommended to clock an average of 60 minutes of moderate-to-vigorous-intensity aerobic physical activity per day across the week, including muscle-strengthening exercises at least three times a week, for optimal health.

Properly supervised strength training offers numerous benefits. It enhances muscular strength and power, improves motor skills, contributes to better athletic performance, increases resistance to sports-related injury, and promotes cardiovascular health. Furthermore, it encourages and develops lifelong exercise habits.

Responding to concerns on the safety of strength training with weights for teenagers who hit the gym, Dr Scott Xu, Associate Consultant, Department of Sport & Exercise Medicine, CGH, assures that a properly designed and supervised weight training programme helps minimise the risk of sports-related injuries, and does not affect an adolescent’s development during puberty.

“Multiple studies have shown that proper training programmes conducted with gym equipment such as dumbbells, weight machines and free weights could even be safer than many contact sports such as football,” he shares, citing a study conducted in the United States looking at sport-related injuries in school-aged children, which revealed that resistance training only accounted for 0.7% of injuries recorded over a year.

To reap the benefits of strength training and promote long-term health and fitness for teenagers, Dr Xu emphasises the importance of the following:

  • Maturity: Teenagers undergoing weight training must be sufficiently mature to accept and follow coaching instructions, and qualified supervision is essential to minimise risks and optimise benefits.
  • Lifestyle factors: Adequate sleep of between 8-10 hours, proper nutrition, sufficient hydration, and rest days in between days of exercise help muscle recovery and prevent overtraining injuries.
  • Support system: Encouragement from coaches and parents could maintain the individual’s motivation.
  • Programme design: A well-structured, personalised exercise programme should include proper warm-ups and cool-downs to prepare the body for exercise, and emphasise proper technique and gradual progression.

 
A systematic approach

For teenagers looking to begin strength training, Dr Xu recommends focusing on proper form to prevent injuries, and starting with bodyweight exercises like squats, push-ups and planks. As they progress, they can gradually add light weights or resistance bands, aiming for two to three sets of 10 to 15 repetitions per exercise session. Workouts should target major muscle groups, such as the legs, chest, back, shoulders, arms and core, and be done two to three times per week.

Cardiovascular exercises are another important aspect of a holistic workout routine, as these promote good heart health, blood circulation and muscle recovery, while helping to build stamina and endurance. For a balanced approach, options include circuit training, supersets (sessions that alternate strength sets with short bursts of cardio like skipping or sprinting) or high-intensity interval training (HIIT). On rest days, low-intensity cardio like walking or cycling can be used for active recovery.

“Ultimately, the goal is to foster a generation of healthy, confident individuals. By prioritising physical activity, proper nutrition and adequate rest, teenagers can build a strong foundation for lifelong fitness and wellness,” Dr Xu says.
 

Fuel the body right

A balanced diet plays a vital role, as it provides energy, supports muscle growth and ensures overall health. This includes getting sufficient intake of:

  • Carbohydrates – the body’s primary energy source. Examples of carbohydrates are simple carbohydrates (e.g., sugars derived from fruits, milk, added sugars), complex carbohydrates (e.g., whole-grains, beans, legumes), and dietary fibre (e.g., oats, peas, barley).
  • Protein – essential for muscle repair and growth, although over-consumption does not yield additional benefits and may lead to low energy, poor performance, increased risk of kidney stones and affect bone health. Examples of protein include poultry, fish, meats and plant-based protein such as soya beans, legumes, nuts, seeds and grains.
  • Fats – healthy fats are crucial for energy and the absorption of fat-soluble vitamins. Examples of healthy fats include nuts, seeds and avocados.

 
While generally not required if teenagers adhere to a balanced diet, supplements may be helpful in addressing specific conditions, dietary restrictions or diagnosed deficiencies.

Supplements should always complement — and not replace — a healthy diet. Individuals are strongly advised to consult with a healthcare professional before starting any supplement regimen.
  

Singapore Sport & Exercise Medicine Centre @ CGH

The Singapore Sport & Exercise Medicine Centre @ CGH (SSMC @ CGH) helps individuals recover from sports injuries, achieve optimal health through prescribed exercise and enhance athletic performance.