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. But what's OK for kids to do
when it comes to strength 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 kids, as long as they
are supervised and don't try to lift too much weight.
One reason that healthcare providers discouraged children from lifting weights in
the past was a concern that kids' growing bones would be damaged. Growth plate fractures
have not been reported in programs designed by experts with proper supervision.
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 avoid injuries. It can help a child who is overweight lose extra
A child who is strength training can use:
Strength training focuses on using lighter weights through many repetitions. It is
not the same as weight lifting and power lifting. These are both competitive sports
that focus on lifting heavy weights.
Kids should not take part in weight lifting or power lifting. They also should avoid
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 in between the exercises, as
well as 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
Each session should begin with a warm-up and end with a cool down.
A typical program might have 1 set of 10 to 15 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.