Strength Training: No Longer Off-Limits to Kids

Strength training is an important part of physical conditioning for adults, along with aerobic exercise and stretching for flexibility. Strength training is also called resistance training. But what's OK for kids to do when it comes to strength or resistance training?

Although experts once thought that kids should not train with weights, that attitude has changed. Experts now say that strength training is fine for most kids, as long as they are well-supervised and use proper technique.

One reason that healthcare providers discouraged children from lifting weights in the past was a concern that kids' growing bones would be damaged. Well-designed resistance training programs have not been shown to have a negative effect on growth plate health and linear growth.

Benefits of strength training

Strength training builds muscle strength when done correctly. It builds bone density and strengthens ligaments and tendons. It also improves athletic performance and can help young athletes prevent injuries. It can help a child who is overweight lose extra pounds.

A child who is strength training can use:

  • Free weights

  • Their own body weight

  • Fitness machines

  • Devices such as elastic bands

Strength training focuses on using lighter weights through many repetitions. It is not the same as weightlifting and powerlifting. These are both competitive sports that focus on lifting heavy weights.

Kids should not take part in weightlifting or powerlifting. They also should stay away from bodybuilding, which focuses on building muscle mass.

How old is old enough?

A younger child may be able to do exercises that use the body's own weight. These include push-ups and sit-ups. These should be introduced only when the child is old enough to follow directions and use correct form. A child of 7 or 8 may be old enough to use free weights. But the child should know to be careful with them and lift them safely under supervision.

A general rule about strength training is: If a child is old enough to take part in organized sports, then they're likely old enough to begin training with weights.

A big part of any strength-training program for kids is enjoyment. Kids should have fun doing the exercises. They should be given breaks between the exercises and time to warm up and cool down.

Here are some suggestions for a safe strength-training program for kids:

  • The main focus should be skill development and having fun.

  • Strength training can be done 2 to 3 times a week. Be sure to have at least 1 day of rest between sessions.

  • The program should include all major muscle groups and go through a full range of motion.

  • Each session should begin with a warm-up and end with a cool down.

  • A typical program might have 1 to 2 sets of 8 to 12 repetitions for 6 to 8 different exercises.

  • A trainer or coach should be present at each session to make sure that the child is following correct form and to act as a spotter.

  • The workouts should change so the child doesn't become bored with the same drill of exercises each time.

Online Medical Reviewer: Rajadurai Samnishanth
Online Medical Reviewer: Raymond Turley Jr PA-C
Online Medical Reviewer: Stacey Wojcik MBA BSN RN
Date Last Reviewed: 9/1/2023
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