Strength training for active kids is not only okay and safe but it is also encouraged.
The old school of thought was that strength training would interfere with growth, but research doesn’t support that theory. However, children are not just little adults and need to progress with any activity at a steady and methodical pace based on their physical and emotional maturity.
Long term athlete development (LTAD) is a good model to help athletes, coaches, and parents gauge when it’s okay for their child to start strength training.
Following the LTAD guidelines and those of the National Strength and Conditioning Association (NSCA), it is appropriate to introduce bodyweight strength training as early as 6 and you can feel comfortable introducing free weights to girls as young as 11 and boys as young as 12.
There are some caveats to this recommendation. If you are not a trained fitness professional, then you should find one. Also, do not let children figure this out on their own. It is imperative that they are taught from the beginning, proper lifting techniques, progression, and safety.
Reasons Why Strength Training is Beneficial for Young Athletes
There is a large amount of research indicating the safety of strength training, but also the physical benefits that come from introducing your athlete building strength, either with their own bodyweight or with resistance.
Some advantages outlined by the NSCA are the following:
- Improve heart health
- Improve ability to control weight
- Strengthen bone
- Increase psychosocial well-being
- Increase motor performance skills
- Decrease risk of sport-related injury
Long-Term Athlete Development by Age
Stage 1: Active Start (Boys and Girls 0 – 6 Years of Age)
Unstructured play throughout the day – not sedentary for more than 60 minutes at a time.
Organized physical activity such as gymnastics and swimming
Exploration of risks and limits in a safe environment
Stage 2: FUNdamentals (Males 6 – 9 and Females 6 – 8)
Daily physical activity with a focus on fun
Focus on bodyweight exercises (push ups, air squats, lunges)
Fundamentals of athleticism: agility, balance, coordination, speed
Fundamentals of athletics: running, jumping, throwing, wheeling for wheelchair sports
Stage 3: Learn to Train (Males 9 – 12 and Females 8 – 11)
Major skill learning stage
Some structure with training, plus unstructured play
Improve and increase strength with continued bodyweight exercise — addition of medicine and stability balls
Sport-specific training, max 3 times per week – other sports 3 times per week – 3 or more sports are appropriate
Stage 4: Train to Train (Males 12 – 16 and Females 11 – 15)
Sport specific skill development
Introduction of free weights
Focus on aerobic development and also speed, strength, and skills
Sport specific training increased
Two complementary sports are appropriate
Stage 5: Train to Compete (Males 16 – 23 and Females 15 – 21)
Sport, event, and position specific conditioning and preparation
Mental and cognitive development
Sport specialization with practice 9-12 times per week, to include aerobic and strength training
Maintain adequate rest
Stage 6: Train to Win (Males 19 and Over and Females 18 and Over)
Further physical and mental development for highest levels of competition
Performance on demand
More preventative breaks
Highly specialized periodization to ensure athlete is training properly, getting adequate recovery, tapering, and peaking according to training plan
Stage 7: Active for Life (All Ages)
Lifelong physical activity
Participation in organized or recreational sports
Volunteer or coach in sport-related activities
Bottom line on strength training for active kids
If your child is participating in sports and can take direction well, they are ready to start with bodyweight fundamentals. Seek out a Certified Strength and Conditioning Specialist (CSCS) to help guide you and your young athlete to reduce the risk of injury and for proper progression into resistance training and plyometrics (jumping).
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