Building muscle is important for positive performance and health-related outcomes in youth athletes. Muscle strength and ability are key factors for maintaining lifelong athleticism. Young athletes and parents, you’ll want to establish a safe and sustainable muscle-building regimen that can take strength and ability to the next level. Appropriate training paired with healthy eating and resting habits will support the movements and speed of a youth athlete while protecting them from injuries.
Train Consistently
Training methods and injury prevention are major factors and may look different based on the athlete’s age and participation in certain sports like soccer or basketball. Resistance training is a common tool for growing and strengthening muscles, as well as upgrading coordination, balance, response time, and flexibility. Additionally, loads and gains can be increased with age, so integrative neuromuscular training, like the single-leg balance, can be introduced around age seven and advanced as the athlete ages.
An age-appropriate training schedule could include four exercises every other day, such as push-ups, pull-ups, squats, and lunges, completing two to four sets for each exercise, with eight to 12 repetitions for each set. Note that keeping rest times short between each set can promote muscular endurance.
Properly Fuel the Body
Adequate fueling of the body also encourages muscle building. Be mindful of the foods and drinks consumed as energy balance fuels workouts while driving proper growth, hormonal support, and bone health during puberty. Regarding carbohydrate consumption, focus on fruits, vegetables, and whole grains while avoiding drinks with added sugars. Choose protein sources like turkey, dairy, and eggs instead of protein powders. Healthy fats can be eaten in moderation.
To stay hydrated, athletes aged nine to twelve need three to five ounces of fluid every 20 minutes, while 13 to 18-year-old athletes need 34 to 50 fluid ounces every hour of activity. Water is the best choice as the primary drink because young athletes are less likely to need electrolyte replacement compared with adults.
Get Plenty of Rest
Proper rest periods between workouts are necessary for adequate recovery. This is typically at least a two to three-minute pause in activity. Younger athletes can also have rest days between workouts.
Beyond appropriate rests between sets and taking rest days between workouts, it is also recommended to establish a helpful sleep routine. Involving the entire household as best as possible can be beneficial because younger children can be sensitive to their parents’ sleeping patterns. Begin nurturing an effective bedtime, so six-to-ten-year-olds get nine or ten hours of sleep and older children get eight or nine hours.
For adolescents and teenage athletes, reducing screen time and avoiding sugary snacks or caffeinated beverages before bed can be helpful. Deep breathing and other calming techniques can also be helpful before bed, as a great night’s sleep is key to a healthy body and mind.
Track Progress
Make consistent efforts to track your progress, like monitoring how many push-ups can be done within a few minutes. If the number of push-ups you can now do is greater compared to when you first started, you’ve made gains. Parents seeking to monitor body-specific components, like weight, could consult a pediatrician and athletic specialist. Overall, assessing the physical changes in their strength and looking at the muscle gains with the naked eye can be helpful.