Strength Training in Youth

With childhood obesity on the rise and declining sports participation among kids, physical activity is more crucial than ever. That’s where a kinesiologist can make a real difference by developing safe and effective resistance training programs tailored for youth. Early strength training helps foster healthy habits and actively combats obesity.

A study by Goldfield (2017) showed that combining resistance training with traditional aerobic activity not only benefits physical health but also boosts psychosocial well-being. In adolescents, this includes improved mood, greater motivation, and reduced stress levels. For young athletes, structured physical preparation enhances performance and helps prevent sport-specific injuries.

IS STRENGTH TRAINING SAFE FOR KIDS?

According to the National Strength and Conditioning Association (NSCA)—and supported by other respected scientific and sports medicine organizations—a well-designed and supervised strength program for children and teens is not only safe, but it also improves muscular strength, power, and cardiovascular capacity.

The science strongly supports early-age training. Parents, coaches, and healthcare providers are increasingly aware of the many benefits of youth training. While no activity is completely risk-free, the key lies in proper supervision and technique. With good coaching, resistance training is no riskier than most traditional sports.

WHEN CAN A CHILD START TRAINING?

There’s no strict minimum age to begin structured strength training. What matters is that the child is emotionally and mentally ready to follow a kinesiologist’s instructions. Kids as young as 5 or 6 can start training—as long as the program is adapted to their developmental stage. At this age, incorporating a playful and enjoyable approach is essential, helping children associate physical activity with fun rather than discipline.

As the child grows, both psychological and physiological maturity must be considered to support Long-Term Athlete Development (LTAD). The focus should always remain on safety, adaptability, and progressive development.

Main source:
M. Zatsiorsky, V. Kraemer, W. Fry, Science and Practice of Strength Training, 3rd ed., Human Kinetics, 2021.