According to the study by Fleck and Kramer, what is the recommended set and rep scheme for children during resistance training?

The recommended set and rep scheme for children during resistance training, as per the study by Fleck and Kramer, emphasizes a focus on moderate repetitions and a moderate number of sets. The scheme of 10-15 repetitions within 1-3 sets is designed to ensure that children can develop strength and muscular endurance while minimizing the risk of injury.

This approach is particularly effective for younger individuals as it promotes skill acquisition and allows them to learn proper techniques without overexerting themselves. It also encourages a positive experience with resistance training, which is crucial for instilling a lifelong habit of physical activity. The moderate rep range allows for sufficient time under tension to promote adaptations in muscular strength, while the limited number of sets helps to avoid fatigue, which is especially important for children who may have varying levels of focus and endurance.