Faigenbaum, A. D., Milliken, L. A., Loud, R. L., Burak, B. T., Doherty, C. L., & Westcott, W. L. (2002). Comparison of 1 and 2 days per week of strength training in children. Research Quarterly for Exercise and Sport, 73, 416-424.

Boys (N = 34) and girls (N = 21), ranging in ages 7.1 to 12.3 years, strength trained once a week (N = 22) or twice a week (N = 20) for eight weeks. A training session consisted of 10-15 repetitions on 12 exercises. Children (N = 13) who did not strength train served as controls.

Twice-per-week training produced the greatest gains in chest press and leg press exercises, both being significantly greater than the control group. The once-per-week group improved only in leg press when compared to the control group.

Implication. Strength training programs for children should be conducted at least twice per week to gain significant value.

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