Introducing strength training young means establishing healthy habits that’ll last for life
Women who lift and strength-train through life tend to be more resilient to injury. We don’t teach strength training for teenage girls but we should – as it’ll set solid foundations for pelvic health and it’ll protect bone and muscle health when age starts to take its toll.
So this strength training for teenage girls – how to introduce and establish good practise that’ll see her through life.
1. Technique, technique, technique
For girls, it’s vital to first establish good technique so start by practising with broom handles or small dumbbells. It might sound silly but you shouldn’t skip this step: nailing technique is key to avoiding injury and ensuring longevity.
Girls don’t play as much or as roughly as boys so they don’t fall and tumble in the same way. This means girls don’t establish the movement patterns, jerks and knocks that boys do, so they’ve less organic resilience to impact and strain. That’s why it’s important to teach girls how to lift properly before applying the load. Don’t let girls touch weights until they have the movement right.
2. Clear Communication
Talk to girls before, during and after early strength training sessions to explain each movement and ensure they understand which muscle groups are being activated. Be clear about the goal of each exercise and emphasise the importance of technique to avoid frustration and enable girls to get the most out of their sessions. If girls still aren’t able to get into the correct positions, ask permission first and then gently move them to activate the right areas.
Communicating clearly with female athletes (at all ages but especially pubescent girls) will help them to get the most out of their sessions.
3. Incorporate it into normal training
Incorporate strength exercises into both the warm-up and cool-down that bookend each session. Programmes such as the FIFA 11+ or England Netball’s Jump High Land Strong offer great ways to incorporate simple elements of strength and conditioning training into sessions, and to target body areas at higher risk of injury, such as knees, hips and shoulders.
TWHQ’s Puberty Course means parents, teachers and coaches can understand and support active girls when things get real
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