Should Children Strength Train?

If your kids are into school sports, they may be curious about the benefits of strength training. But is it safe to include strength training in your child’s exercise regimen?

According to the American College of Sports Medicine, the National Strength and Conditioning Association and the American Academy of Pediatrics, kids as young as 7 can safely begin strength training programs using some common-sense guidelines.

Keep in mind that strength training isn’t the same as weightlifting, bodybuilding or powerlifting, which place too much strain on young muscles, tendons and areas of cartilage that haven't yet turned to bone yet.

Since kids aged 13 and under are not able to build much muscle mass, a sound overall conditioning program is more beneficial than a weight lifting one. In these cases, exercise should focus on learning basic skills such as running, acceleration/deceleration, and jumping.

Kids over 13, however, can benefit from performing body weight exercises including push-ups, pull-ups and squats, as well as plyometric exercises like jumps or 30-second sprints intervals around cones.

Here are guidelines from The Mayo Clinic for strength training programs in kids:

Seek instruction. Start with a coach or personal trainer who has experience with youth strength training. The coach or trainer can create a safe, effective strength training program based on your child's age, size, skills and sports interests. Or enroll your child in a strength training class designed for kids.

Warm up. Encourage your child to begin each strength training session with five to 10 minutes of light aerobic activity, such as walking, jogging in place or jumping rope. This warms the muscles and helps reduce the risk of injury. Gentle stretching after each session is a good idea, too.

Keep it light. Kids can safely lift adult-size weights, as long as the weight is light enough. In most cases, one set of 12 to 15 repetitions is all it takes. The resistance doesn't have to come from weights, either. Resistance tubing and body-weight exercises, such as push-ups, can be just as effective.

Stress proper technique. Rather than focusing on the amount of weight your child lifts, stress proper form and technique during each exercise. Your child can gradually increase the resistance or number of repetitions as he or she gets older.

Supervise. Adult supervision is an important part of youth strength training. If your child lifts weights, act as a spotter--someone who stands ready to grab the weights--in case the weight becomes too heavy.

Rest between workouts. Make sure your child rests at least one full day between exercising each specific muscle group. Two or three strength training sessions a week are plenty.

Keep it fun. Help your child vary the routine to prevent boredom.

Kids looking to bulk up should hold off until after puberty when hormone levels are similar to that of adults. Check out TeensHealth.com for more info on teens and weight training. A 16-year-old, meanwhile, can follow young adult guidelines for weight training.

Why does this matter to you? Starting your kids on an early path to fitness promotes a healthy habit that will last a lifetime. Exercise not only helps your child maintain a healthy weight, it also strengthens bones, boosts metabolism, and improves self-esteem. But remember to keep training fun, safe, and structured.

Check out ACSM’s Lessons in Youth Activity, which debunks myths and misconceptions about kids and exercise.