Strength training for children, adolescents:
Evidence suggests that given proper supervision and appropriate program design, young athletes—both children and adolescents—may safely increase muscular strength through strength training. Findings show that the increase in strength is related to the intensity and volume of exercise and is a result of increased neuromuscular activation and coordination, rather than muscle hypertrophy. Any strength gained through exercise is reversible when the training is discontinued. In summary, young athletes can increase muscular strength through resistance training and are at no greater risk of injury than young athletes not performing such training. (61)