Mr Ryan McCarthy shares Strength and Conditioning tips

“Don't weight train at a young age as it will stunt your growth.” I heard this old wives' tale numerous times. Strength training, traditionally associated with bodybuilders and elite athletes, is increasingly being recognised for its broad benefits, including its potential impact on adolescents. 

In the context of secondary schools students, strength training offers a myriad of advantages that extend beyond physical health to enhance mental well-being, academic performance, and social development. I hope to shed some light on the numerous benefits of strength training for our young men and women.

Physical Health Benefits

Improved Muscle Strength and Endurance

Strength training helps adolescents build muscle strength and endurance. These improvements support daily activities and sports performance, reducing the risk of injury by enhancing musculoskeletal health.

Bone Density

Adolescence is a critical period for bone development. Engaging in weight-bearing exercises like strength training can increase bone density, reducing the risk of osteoporosis and fractures later in life. Especially important for our young waahine.

Weight Management

With rising concerns about adolescent obesity, strength training offers an effective way to manage weight. By increasing muscle mass, it boosts metabolism, helping students maintain a healthy weight.

Cardiovascular Health

While not typically classified as aerobic exercise, strength training can improve cardiovascular health. It contributes to lower blood pressure, improved cholesterol levels, and better overall heart health.

Mental and Emotional Wellbeing Benefits

Enhanced Self-esteem

Strength training can significantly improve self-esteem and body image. As adolescents see improvements in their strength and physical appearance, they often experience a boost in confidence.

Stress Relief

Exercise, including strength training, is a powerful tool for managing stress. Physical activity promotes the release of endorphins, which act as natural mood lifters, helping students cope with academic pressures and social challenges.

Improved Focus and Discipline

The structured nature of strength training requires setting goals, developing routines, and tracking progress. These activities can enhance focus, discipline and time management skills, which are transferable to academic and personal endeavours.

Academic Benefits

Cognitive Benefits

Physical activity is linked to improved cognitive function. Strength training can enhance brain health, leading to better memory, attention, and problem-solving skills. These cognitive improvements can translate into better academic performance.

Energy Levels

Regular physical activity can increase energy levels, reducing fatigue and improving concentration in the classroom. This heightened alertness can help students engage more fully in their studies.

Social Development

Teamwork and Social Skills

Many strength training programmes incorporate group activities and partner exercises. These interactions can foster teamwork, communication and social skills, helping adolescents build strong, supportive relationships.

The strength training programmes we offer include supervised training sessions by qualified professionals who can provide proper instruction on techniques and monitor progress. 

Our strength training is tailored to the student's developmental stage. Programmes focus on proper form, gradual progression and balanced workouts that address all major muscle groups.

We try to educate and bring awareness to students, parents and staff about the benefits and safety of strength training. This awareness can help dispel myths and encourage broader participation.

Strength training offers a multitude of benefits for adolescents in secondary schools, ranging from physical health improvements to enhanced mental well-being, academic performance, and social development. By incorporating well-structured and supervised strength training programmes we can support the holistic development of our students, preparing them for healthier, more successful lives. As awareness grows, strength training has the potential to become a cornerstone of adolescent health and education, fostering a generation of strong, resilient and confident individuals.

Students who are interested in more should contact Mr McCarthy r.mccarthy@stpauls.school.nz