Hetrick, A., Maziekas, M., Cole, P., & LeMura, L. (2002). High versus low frequency resistance training in 7- to 10-year-old children. Medicine and Science in Sports and Exercise, 34(5), Supplement abstract 1614.

Children (7-10 yr) were assigned to a control group (N = 10), a once-per-week resistance training group (ONE; N = 10), a twice-per-week resistance training group (TWO; N = 10), and a three-times-per-week resistance training group (THREE; N = 10). Resistance training focused on upper body work exercises with a load of 80% 1 RM (bench press) and lasted six weeks.

The control group did not change in any measure. All groups remained stable in height, weight, and body fat. Each treatment group increased 1 RM strength (12.2% for ONE; 23.3% for TWO; 26.7% for THREE). However, those values were only significantly different to the control group and were not significantly different between each other.

Implication. Children partaking of resistance training one or more times per week increase strength significantly.

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