Youth Strength Training

When should kids start a strength training program?

When it comes to Youth Strength Training there is a lot of misinformation and questions regarding when it is safe for kids to start and the dangers of starting too early. Many people fall into the notion that strength training at an early age can stunt growth and negatively affect their child. The truth is there is no minimum age requirement to when kids should start a strength training program but rather it depends on each individual child. When a child is mature enough to follow directions, perform the exercises with proper form and technique and has basic level body control and balance then they would benefit from a strength program.

Why should children participate in strength training?

Strength training has many different proven benefits for all children and is not limited to only those who participate in sports. It increases muscle strength and endurance, improves sports performance, helps protect from muscle and joint injuries, strengthens bones, promotes healthy blood pressure and cholesterol levels and provides them with the tools and techniques they can use in the future. Many kids at an early age get discouraged with exercise because they may not be as strong as their peers or it is new to them, so starting them early can help improve self esteem and confidence. Giving them a foundation at an early age helps them value it later on in life and can help them to live an active lifestyle in the future.

What should a program for kids look like?

Often kids that show interest in strength training want to lift to “get big” because that’s what they see and that’s what they’ve been told. The goal of any strength program for kids should not be about building muscle size, muscle size will develop with age and with the correct instruction. For children the focus should be on technique. Performing exercises using body weight, bands, or light to moderate weight that can be comfortably performed 10-15 times without sacrificing form. Kids should not be maxing out or adding a lot of weight until their form is perfect, allowing them to perform the movement safely and most effectively. Strength training at least 3 times a week while providing at least one full day of rest for each specific muscle group to ensure full recovery has shown to provide the most benefits for children. It is important that you try to keep it fun and keep changing it up to prevent boredom. It is also essential that these workouts are always supervised by a professional to ensure they are being done correctly and safely.