Don’t overlook the importance of resistance training during exams!

It's getting to that time of year when exams will start to come thick and fast for many students.

Every year when this time comes, I see a large portion of my youth/high school athletes leave the gym for weeks or even months at a time.

While I always encourage them to study well and emphasize the importance of schoolwork during these times (as many students have college/school acceptances determined by exams), I think it is incredibly important to keep a regular training routine.

There are many reasons for this, as exercise and more specifically resistance training can have a positive impact on their mental well-being, reduce stress levels, improve cognitive function, and provide them a short break from their monotonous study periods.

Also, for any aspiring collegiate athletes, it will be very important for them to learn how to manage and organize their time so that they can take care of their studies while also keeping up with training or their sport.

Of course, every situation (student) is different and context-dependent.

However, I think it is very beneficial to try to fit in 2-3 gym sessions per week (30-40 minutes long) if it's possible for your son/daughter's situation.

Effects of Resistance Training on Academic Outcomes in School-Aged Youth: A Systematic Review and Meta-Analysis

Here’s a quick summary of an interesting study on the effects of resistance training on academic performance in school-aged children and adolescents:

A recent systematic review and meta-analysis has shown evidence that resistance training can positively impact academic outcomes in school-aged children and adolescents. The findings highlight the cognitive and academic benefits of incorporating muscle-strengthening activities like weightlifting into youth fitness routines.

The Research:

The review analyzed 53 studies involving over 1.9 million participants between the ages of 5-18 years old. It examined the effects of resistance training interventions as well as the associations between muscular fitness and cognition/academic achievement measures like grades, test scores, and on-task classroom behavior.

Key Results:

• Resistance training had a small positive effect on overall cognition, academic performance, and on-task behavior (effect size 0.19)

• Resistance training improved cognition (effect size 0.17) more than aerobic exercise alone

• Math achievement showed the strongest link to muscular fitness

• Higher muscular fitness levels were associated with better working memory, cognitive flexibility, and fluid intelligence

"Our results suggest that including resistance training may help to improve cognition and academic achievement in school-aged youth," stated the research team led by Dr. David R. Lubans.

The researchers theorize that the cognitive demands of resistance training, requiring intense focus and monitoring of movements, may facilitate improvements in executive functions like working memory that support learning.

Researchers Call to Action:

Schools, educators and parents should consider adopting age-appropriate resistance training programs to support both physical fitness and academic potential in young students. Following muscle-strengthening guidelines can boost cognitive skills and create an ideal environment for academic success.

Have a great day,

Liam