Benefits of Strength Training for Young Athletes: Parent’s Guide

As a parent of a young athlete, you may wonder if strength training is safe and beneficial for your child. The answer to both is yes! Properly supervised and designed youth strength training can play a vital role in building foundational strength, reducing injury risks, and enhancing sports performance. Here’s everything you need to know about youth strength training and how it can support your child’s athletic journey.

Is Youth Strength Training Safe?

Yes! Youth strength training can safely start around age 8-10 and in some cases, even as young as six. If a young athlete has basic body awareness and follows directions well, they are likely ready to begin. However, youth strength training is not about lifting heavy weights; rather, it focuses on exercises like bodyweight movements, resistance bands, medicine balls, and light dumbbells under the guidance of a certified trainer or sports performance coach.

What are the Benefits of Youth Strength Training?

Research supports that strength training provides numerous benefits for young athletes:

• Enhanced Muscle Strength and Endurance: Building a strong foundation helps young athletes resist fatigue during practices and competitions.
• Reduced Risk of Injuries: Training strengthens muscles and joints, offering protection from sports-related injuries.
• Improved Sports Performance: Enhanced core and joint stability translates to better balance, agility, and coordination.
• Strengthened Bones: Weight-bearing exercises promote bone density, contributing to long-term skeletal health.
• Maintained Healthy Weight: Regular training helps manage body weight and promote a healthy lifestyle.
• Boosted Confidence and Self-Esteem: Achieving strength milestones builds confidence and encourages positive self-image.

Starting Out: Key Focus Areas for Young Athletes

1. Prioritize Safety in the Weight Room

Weight room safety is crucial. Coaches and trainers should assume young athletes are unfamiliar with the space and start with foundational safety training. They must learn proper spotting techniques, how to use equipment correctly, and the importance of maintaining safe body mechanics throughout each exercise.

2. Emphasize Proper Form Over Weight

For youth, focusing on technical accuracy is more valuable than lifting heavy. Correct form is essential for both injury prevention and muscle recruitment. Begin with bodyweight exercises and gradually add resistance as strength and technique improve. When they reach their teens, emphasis can shift slightly towards heavier weights with close supervision.

3. Develop a Balanced Program

Simplicity is key in youth strength training. A beginner program should emphasize:

• Joint Flexibility: Increasing range of motion improves mobility and reduces injury risk.
• Tendon Strength: Strong tendons provide joint stability, crucial for young, growing athletes.
• Core Strength: Core stability aids in balance and coordination, essential for all sports.

Single-joint exercises using body weight or resistance bands are ideal starting points, progressively leading to multi-joint exercises like squats, deadlifts, and bench presses.

Building the Perfect Youth Strength Training Routine

A certified trainer can help design a well-rounded program that includes:

• Warm-Up and Cool-Down: Start every session with a proper warm-up to increase circulation and end with stretches to aid recovery.
• Keep It Light: Focus on form with light resistance, especially at the beginning.
• Supervision Matters: Always supervise young athletes closely to ensure they stay safe and engaged.
• Rest and Recovery: Schedule rest days to allow muscles to recover, which is essential for growth and performance.
• Make It Fun: Add variety to the workouts to keep young athletes motivated and interested.

Bottom Line

Strength training for young athletes provides a foundation of strength, confidence, and injury resilience. With the help of a certified trainer, youth can develop their athletic abilities safely and effectively, setting the stage for lifelong fitness and sports success.

Incorporate these tips and watch your young athlete build strength, endurance, and confidence, ensuring they are set up for success on and off the field.

At Prescription Fitness, we specialize in sports specific athletic training and can work with your athlete to develop their skills both on and off the field. Fill out the assessment from for your athlete and let’s get both of your in for a free consult and workout to see how we can help.

By Elsie Ross, CPT at Prescription Fitness, edited by Jessica Gibson