Strength Training for Kids: When It’s Safe & How to Get Started
When we think of strength training, most of us picture adults lifting barbells at the gym or athletes training for their sport. But what about kids? Can strength training be safe and even beneficial for them? Or is it something we should hold off on until the teenage years?
These are common questions for parents, coaches, and even health professionals, and it’s easy to see why. Many people grew up hearing myths like “lifting weights will stunt your growth” or “kids will get injured if they use weights.” But the truth is, research over the last 20 years has consistently shown that, when done correctly, strength training is not only safe for children, it can actually help them develop stronger bones, better coordination, and healthier habits that last a lifetime.
At the same time, today’s kids are moving less than ever before. Increased screen time, busy school schedules, and fewer opportunities for free play have contributed to rising rates of childhood overweight and obesity. In fact, the World Health Organization reports that childhood obesity rates have tripled globally since the 1970s. This shift makes it even more important to find safe, fun, and effective ways to get kids active and strength training can play a key role.
In this blog, we’ll explore what the science actually says about kids lifting weights, when it’s safe to start and when it’s better to wait, and how to do it safely to support your child’s health, development, and sports performance. We’ll also share an age-appropriate example workout with weights and a parent–child bodyweight workout you can try at home, so you can help your kids build a healthy, active lifestyle from an early age.
When Is It Okay for Kids to Start Strength Training?
Most major health organizations, including the National Strength and Conditioning Association (NSCA), agree that kids can safely begin strength training as soon as they are ready to follow directions and demonstrate good body control — often as young as 7–8 years old.
What matters more than age is:
Maturity: Can the child focus, follow cues, and perform exercises with proper form?
Motor skills: Have they mastered fundamental movements like squatting, lunging, pushing, pulling, and jumping?
Supervision: Is a qualified adult or coach guiding them through safe exercises?
A key position statement from the National Strength & Conditioning Association (NSCA), published in 2009 (Faigenbaum et al.), concludes that youth resistance training — when properly designed and supervised — is relatively safe, and can in fact reduce (not increase) sports-injury risk in children and adolescents. Subsequent research, including studies on weightlifting among young athletes, has reinforced this view.
Myth: Strength Training Stunts Growth
The evidence does not support this. Multiple controlled studies and reviews (Malina 2006; Behm et al. 2008; AAP 2020) have found that when youth participate in supervised, well-planned resistance training (free weights or machines, moderate intensities, proper form, qualified supervision), there is no negative effect on height growth or growth plate health. In fact, gains in strength, muscle coordination, bone health, and overall fitness are reliably seen without any reduction in growth velocity or ultimate height.
When Kids Shouldn’t Start Yet
Even though strength training can be highly beneficial, there are times when it’s better to hold off — or at least simplify the program — until a child is ready.
1. Cognitive and Emotional Readiness
Strength training requires focus and the ability to follow multi-step instructions. Children who cannot yet stay engaged or who become frustrated easily may struggle to learn proper form — which raises injury risk.
Science: Studies on youth motor learning show that children develop neuromuscular coordination progressively. Younger children may have less ability to stabilize their spine and joints under load, so their nervous system needs time and repetition to learn fundamental movement patterns before adding external resistance. (Behm et al., 2008; Faigenbaum et al., 2009)
2. Coordination and Motor Skill Development
If a child cannot yet squat, hinge, push, pull, or balance with bodyweight, adding resistance too soon can reinforce faulty patterns.
Science: Early specialization or loading before motor control is mastered can lead to compensatory movement patterns, increasing stress on vulnerable areas like growth plates, knees, and lower back. Movement screening and practice with basic locomotor skills (running, skipping, jumping, crawling) improve proprioception — a key foundation for safe lifting.
3. Injury Recovery or Pain
Kids recovering from fractures, sprains, or growth-related issues (like Osgood-Schlatter disease) need clearance from a pediatrician or physiotherapist before starting a program.
Science: Growth plates (epiphyseal plates) are more susceptible to overuse stress injuries during rapid growth spurts (peak height velocity, usually ages 11–14 in girls, 13–15 in boys). Introducing high mechanical load at this stage without supervision can increase risk of growth plate irritation. (DiFiori et al., 2014 – American Medical Society for Sports Medicine guidelines)
4. Unsafe Program Design (“Mini Bodybuilding” Approach)
Programs that push children to lift maximal loads, train to failure, or use adult-style bodybuilding splits are not appropriate.
Science: High-intensity lifting without adequate rest can overstress the neuromuscular system, and children recover differently than adults due to hormonal and metabolic differences (lower testosterone, different muscle fiber recruitment patterns). The NSCA recommends submaximal loading (typically <80% 1RM), higher reps (8–15), and gradual progression to allow adaptation while minimizing risk. (NSCA Position Statement, 2009)
5. Lack of Qualified Supervision
Research consistently shows that most youth weight-room injuries happen outside structured programs — often unsupervised, using equipment not sized for children, or when copying older athletes. Proper supervision drastically reduces injury rates. (Pierce et al., 2021 review on weightlifting safety)
Key Takeaway for Parents & Coaches
Before starting a child on a weight training program, ensure they can:
✅ Demonstrate good form on basic bodyweight movements ✅ Focus and follow safety cues ✅ Train under a coach, trainer, or parent who knows how to teach proper technique ✅ Use age-appropriate equipment (lighter dumbbells, smaller barbells, resistance bands)
When those boxes are checked, resistance training becomes not just safe, but a powerful tool for building strength, confidence, and athleticism.
Why Strength Training Is Good for Kids
When done properly, strength training can be one of the most powerful tools for building healthy, resilient, and confident kids. Here’s why:
1. Improves Sports Performance
Strength training enhances neuromuscular coordination, allowing kids to run faster, jump higher, and react more quickly — all crucial for sports like hockey, soccer, basketball, and baseball.
Science: A 2025 meta-analysis found that supervised resistance training improved sprint speed and vertical jump height in children and adolescents after just 6–12 weeks of training (Moreno-Torres et al., 2025).
Stronger kids are also better able to decelerate and change direction, which can improve agility and reduce non-contact injuries in pivot-heavy sports.
2. Prevents Injuries
Building muscle strength also strengthens connective tissues (tendons, ligaments) and improves joint stability — meaning fewer sprains, strains, and overuse injuries.
Science: The NSCA position paper notes that resistance training can reduce sports-related injury risk by up to 68% when part of a structured program (Faigenbaum et al., 2009).
Studies have shown that even one or two sessions per week can significantly reduce ACL injury risk in young athletes, particularly girls.
3. Supports Healthy Growth and Bone Density
Far from “stunting growth,” resistance training can actually support healthy skeletal development. The mechanical stress of lifting stimulates bone-building cells (osteoblasts), helping kids lay down strong bone tissue during peak growth years.
Science: Resistance training during childhood and adolescence is associated with higher bone mineral density later in life (Méndez-Hernández et al., 2022).
These benefits are especially important for kids who don’t get enough high-impact play like running, jumping, or climbing.
4. Boosts Mental Health & Confidence
Strength training gives kids a sense of agency — they can literally see and feel themselves getting stronger.
Science: Research has found that resistance training improves body image, self-efficacy, and overall mood in children and teens, even in those with overweight or obesity (Méndez-Hernández et al., 2022).
It also gives them a structured, goal-oriented outlet that can help manage stress and improve focus at school.
💬 Personal Take: Why I Loved Strength Training as a Teen
When I started weightlifting around age 13 or 14, it immediately became something I loved more than any team sport. I enjoyed the structure of having a plan to follow but also the freedom to be creative with my workouts. It gave me something that was entirely mine — a way to challenge myself, build confidence, and see progress week to week. That experience shaped not just my body, but also my mindset around discipline and self-improvement.
Why Strength Training Can Be Harmful
While strength training is safe for kids when done correctly, problems arise when load, technique, supervision, or recovery are mismanaged. Here’s what the science says:
1. Loads That Are Too Heavy
Children and adolescents are still developing neuromuscular coordination and skeletal strength. Jumping straight to maximal lifts (near 1RM) without first building technical proficiency can put undue stress on immature joints and growth plates.
Science: Growth plates (epiphyseal plates) are weaker than surrounding bone and are the most common site of injury in pediatric athletes (DiFiori et al., 2014). Heavy, uncontrolled loading can lead to epiphyseal fractures, though these are rare in supervised programs.
Best practice: Use submaximal loads (<80% 1RM), higher repetitions (8–15), and progress gradually — this allows connective tissues to adapt over time and reduces risk of injury.
2. Poor Technique
Improper form — whether in a squat, press, or deadlift — shifts forces onto vulnerable structures. For example, rounding the lower back during deadlifts increases shear stress on lumbar vertebrae, which can lead to back pain or even spondylolysis in youth athletes.
Science: A review in Sports Health (2018) notes that most weight-room injuries in youth are attributable to “inappropriate technique and unsupervised training,” not to lifting itself.
Best practice: Prioritize motor learning and technique over load. Kids should be able to perform bodyweight movements with control before adding resistance.
3. Lack of Supervision
Most serious injuries occur when children train without supervision, attempt adult-level exercises, or use equipment not designed for their size.
Science: Injury surveillance studies report that 70–77% of youth weight-training injuries in emergency rooms are from accidents — dropped weights, pinched fingers, or misuse of equipment — not from gradual overuse (Hamill, 1994; Pierce et al., 2021).
Best practice: Ensure adult-to-child ratios are small enough for close spotting and cueing. Equipment should be appropriately sized (smaller bars, lighter dumbbells).
4. Excessive Volume or Frequency
Children recover differently than adults. Training hard every day, especially during growth spurts, can lead to overuse injuries like tendinitis or apophysitis (inflammation where tendon meets bone).
Science: The American Academy of Pediatrics recommends at least 1–2 rest days per week from organized training to allow recovery and avoid burnout (AAP, 2020).
Best practice: Limit structured resistance training to 2–3 non-consecutive days per week, with adequate sleep, nutrition, and variety to prevent overuse.
5. Psychological Risks
Overly competitive or high-pressure training environments can cause stress, reduce motivation, and create negative associations with exercise.
Science: Research in adolescent sports psychology suggests that excessive external pressure can increase risk of burnout and drop-out from physical activity altogether (Isoard-Gautheur et al., 2016).
Key Takeaway
Most of the harm associated with strength training comes from bad programming, not the act of strength training itself. Supervised, progressive, technique-focused training actually reduces injury risk, whereas unsupervised, overly intense, or poorly coached training can increase it.
🛑 Parent Guide: Spotting Overtraining and Burnout
Even though strength training is safe for kids when done correctly, too much of a good thing can lead to fatigue, frustration, or even injury. Here are some common signs parents should watch for:
⚠️ Physical Signs
Persistent soreness or joint pain that doesn’t improve with rest
Declining performance (slower, weaker, less coordinated)
Trouble sleeping or increased fatigue
⚠️ Emotional Signs
Loss of motivation or excitement about activity
Irritability or mood swings
Anxiety or frustration around workouts or sports practice
⚠️ What to Do
Schedule rest days: Kids need at least 1–2 full rest days per week.
Lower the volume: Reduce sets, reps, or frequency for a week (“deload week”).
Make it fun again: Add variety — games, outdoor play, or a different sport.
Consult a professional: If pain persists, check in with a pediatrician or physiotherapist.
Remember: Kids are not mini adults. Their training should focus on learning good movement patterns, having fun, and building a lifelong love of exercise — not just hitting PRs.
The Bigger Picture: Why Kids Are Less Active
Today’s kids are more sedentary than ever. Factors include:
Screen time: Video games, phones, and streaming dominate free time.
Decreased outdoor play: Neighborhood play has been replaced by structured activities (or no activity).
School schedules: Less recess and fewer physical education classes.
Parental fear: Concerns about safety sometimes limit free outdoor play.
This shift has led to rising rates of childhood obesity. According to the World Health Organization (2024), global childhood overweight and obesity prevalence has tripled since 1975.
Strength training — when paired with fun cardio activities — can help reverse this trend.
Building Healthy Nutrition Habits Early
Strength training and physical activity are only part of the equation — nutrition plays a major role in a child’s growth, energy levels, and ability to recover from exercise. Establishing healthy eating habits early can set kids up for a lifetime of good choices.
Key Points for Parents:
Prioritize Whole Foods: Aim for balanced meals with lean proteins (chicken, eggs, beans), whole grains (rice, oats, whole-grain bread), colorful fruits and vegetables, and healthy fats (nuts, avocado, olive oil).
Don’t Fear Carbs: Active kids need carbohydrates for energy. Whole-food sources like potatoes, rice, and fruit help fuel sports and school.
Avoid Over-Restricting: Extreme dieting or labeling foods as “bad” can backfire and create unhealthy relationships with food.
Involve Kids in the Process: Let children help plan meals, pack lunches, or try new vegetables. Research shows kids are more likely to eat what they help prepare.
Hydration Matters: Encourage water over sugary drinks. Even mild dehydration can affect focus, mood, and sports performance.
Sample Day of Eating for an Active ChildHere’s what a balanced day might look like for a child who participates in sports or strength training. Portions can be adjusted based on age, appetite, and activity level.
🍳 Breakfast
2 scrambled eggs
1 slice whole grain toast with natural peanut butter
1 small banana
1 glass of milk or fortified plant-based milk
🥪 Lunch
Turkey or chicken wrap on whole grain tortilla with lettuce, tomato, cheese, and a light dressing
Baby carrots or cucumber slices with hummus
Apple or grapes
Water bottle
🍎 Snack (Pre-Workout or After School)
Greek yogurt with berries and a sprinkle of granola
Water
🍽️ Dinner
Grilled salmon or chicken breast
Brown rice or roasted potatoes
Steamed broccoli or green beans
Side salad with olive oil & vinegar dressing
Optional Evening Snack (if hungry)
Whole grain crackers with cheese
Glass of milk
Quick Tips for Parents
Color Counts: Aim for at least 3 different colors of fruits/veggies each day.
Protein at Every Meal: Helps with muscle repair and growth.
Family Meals: Eat together when possible — research shows this improves diet quality and fosters better eating habits long-term.
Keep It Simple: You don’t need fancy recipes — focus on consistency and variety.
Science: A 2021 review in Nutrients found that healthy dietary habits established in childhood — particularly regular family meals and exposure to a variety of whole foods — are linked to lower risk of obesity and better diet quality into adolescence and adulthood.
💬 Personal Take: What I See in My Young Clients
One of my favorite parts of working with kids is seeing how nutrition can become a fun learning experience for the whole family. Many of my parent–child training clients start meal prepping together or trying new protein options at dinner. It’s amazing to watch kids get excited about fueling their workouts and even teaching their parents a thing or two about healthy snacks!
Example Strength Workout for Kids (With Weights)
For kids old enough to use weights (8+), here’s a safe, supervised full-body workout:
Warm-Up (5–7 min)
Jumping jacks x 30
Bodyweight squats x 10
Cat-cow stretch x 5
Main Circuit (2–3 rounds)
Goblet Squat – Light dumbbell (5–15 lb) x 10
Seated Dumbbell Press – 5–10 lb each x 8
Dumbbell Deadlift – Light load, focus on form x 10
Band Row or Dumbbell Row – x 10
Plank Hold – 20–30 sec
Rest 60 seconds between rounds.
Parent–Child Bodyweight Workout
For younger kids (5–7 years old) or those not ready for weights, try this fun at-home workout you can do together:
Warm-Up (3–5 min)
Bear crawl x 20 ft
Jumping jacks x 20
High knees x 20
Circuit (2–3 rounds)
Squat to Chair Touch x 10
Push-Up to Knees x 6–8
Superman Hold x 20 sec
Walking Lunges x 6 each leg
Crab Walk x 20 ft
Cool down with stretches — forward fold, butterfly stretch, and cat-cow.
Strength training for kids doesn’t have to be intimidating and it certainly isn’t dangerous when done correctly. In fact, the science is clear: with proper technique, supervision, and a gradual progression, resistance training is one of the safest and most effective ways to help kids build strength, improve athletic performance, support bone health, and boost confidence.
The key is readiness and structure. Children should master basic movement patterns first, work under qualified supervision, and train with loads that allow for good form and control. When these boxes are checked, lifting weights becomes less about “building muscle” and more about building coordination, resilience, and a lifelong love for movement.
As a trainer, I’ve seen firsthand how much strength training can transform a young person’s outlook not just physically, but mentally. I’ve watched kids develop better posture, move with confidence, and even enjoy training with their parents. That kind of positive experience lays the foundation for a lifetime of healthy habits.
Whether your child is preparing for sports or simply looking for a fun and empowering way to get active, strength training can be a safe and rewarding option. Start slow, focus on form, and make it enjoyable — because the best training program is the one that keeps kids smiling and coming back for more.
Hope that helps!
Happy Exercising,
Robyn
References
Faigenbaum, A. D., et al. (2009). Youth Resistance Training: Updated Position Statement Paper from the National Strength and Conditioning Association. Journal of Strength and Conditioning Research, 23(5 Suppl), S60–S79. https://pubmed.ncbi.nlm.nih.gov/19620931/
Moreno-Torres, I., García-Roca, J., Abellán-Aynes, O., & Díaz-Aroca, E. (2025). Effects of Supervised Strength Training on Physical Fitness in Children and Adolescents: A Systematic Review and Meta-Analysis. Sports, 10(2), 162. https://www.mdpi.com/2411-5142/10/2/162
Méndez-Hernández, S. E., Ramírez-Moreno, J. M., et al. (2022). Effects of Strength Training on Body Fat in Children and Adolescents with Overweight and Obesity: A Systematic Review with Meta-Analysis. Journal of Strength and Conditioning Research. https://www.researchgate.net/publication/361714334
Pierce, K. C., et al. (2021). Weightlifting for Children and Adolescents: A Narrative Review. Sports Health, 13(6), 522–531. https://pmc.ncbi.nlm.nih.gov/articles/PMC8669931/
Malina, R. M. (2006). Weight Training in Youth — Growth, Maturation, and Safety. Clinical Journal of Sport Medicine, 16(6), 478–487. https://pubmed.ncbi.nlm.nih.gov/17119361/
Behm, D. G., et al. (2008). Canadian Society for Exercise Physiology Position Stand: Resistance Training in Children and Adolescents. Applied Physiology, Nutrition, and Metabolism, 33(3), 547–561. https://cdnsciencepub.com/doi/10.1139/H08-020
Stricker, P. R., Faigenbaum, A. D., & McCambridge, T. M. (2020). Resistance Training for Children and Adolescents: Clinical Report. Pediatrics, 145(6), e20201011. https://www.researchgate.net/publication/341666521
DiFiori, J. P., et al. (2014). Overuse Injuries and Burnout in Youth Sports: A Position Statement from the American Medical Society for Sports Medicine. Clinical Journal of Sport Medicine, 24(1), 3–20.
Isoard-Gautheur, S., et al. (2016). Sport Burnout and the Role of Psychological Needs. Psychology of Sport and Exercise, 27, 89–97.
Nutrients (2021). Healthy Dietary Habits Established in Childhood and Their Relationship with Obesity and Health Outcomes: A Review. Nutrients, 13(3): 964.