Effects of Traditional Strength vs Power Training in Youth

Effects of Traditional Strength vs Power Training in Youth

Referenced paper: Effectiveness of Traditional Strength vs. Power Training on Muscle Strength, Power and Speed with Youth: A Systematic Review and Meta-Analysis

During the 1970s and 1980s, researches suggest that there was an increased risk of injury when performing resistance training in youth due to the immaturity of the skeletal system. In addition, it was argued that resistance training in youth is ineffective due to a lack of circulating anabolic hormones. In contrast, contemporary research emphasizes the beneficial effect of youth resistance training for health, strength, and athletic performance. Furthermore, muscular fitness is positively associated with self-esteem. [1]

The literature highlights the significant training-induced increases in strength associated with youth strength training. However, the effectiveness of youth strength training programs to improve power measures is not as clear.[2]


Research has shown that strength training is associated with an increase in strength. However, the effectiveness of youth strength training programs to improve power measures is not as clear.

This study compared strength and power training programs on proxies of muscle strength, power, and speed.[2]


Strength training provided the greatest training specific results in youth with consistently large magnitude improvements in lower body strength across trained, vs. untrained, as well as with children vs. adolescents.

Strength training should be incorporated at an early age and prior to power/plyometric training in order to establish an adequate foundation of strength for power training activities.

Supervision during youth resistance training is important to ensure appropriate exercise technique and to avoid injuries. There is additional evidence that suggests supervision may also increase the efficacy of youth training programs. Supervision may affect training-induced outcomes through higher adherence rates and better instructions, other factors might also contribute to the observed divergent outcomes (e.g., training intensity, motivation).


  1. Peitz, M., Behringer, M., & Granacher, U. (2018). A systematic review on the effects of resistance and plyometric training on physical fitness in youth-What do comparative studies tell us?. PloS one, 13(10).
  2. Behm, D. G., Young, J. D., Whitten, J. H., Reid, J. C., Quigley, P. J., Low, J., … & Prieske, O. (2017). Effectiveness of traditional strength vs. power training on muscle strength, power and speed with youth: a systematic review and meta-analysis. Frontiers in physiology, 8, 423.

Coach Justin

- Certified Personal Trainer | Obstacle Racing Specialist | Sports Science <3

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