Strength training has long been associated with the realm of professional athletes and bodybuilders. However, in recent years, there has been a growing recognition of its significance for young people. Youth strength training, when conducted appropriately, offers a multitude of benefits that extend far beyond physical prowess. It can enhance overall health, improve athletic performance, and foster a positive mindset. In this article, we will delve into the importance of youth strength training and explore the ideal age to begin this valuable endeavor.

Children can build muscle, but it's different before and after puberty

Before puberty

• Children can't build muscle mass, but they can tone their muscles and improve their neuromuscular coordination through weight training. Children can also use their body weight to build strength through exercises like push-ups, sit-ups, squats, and planks.

After puberty

• After puberty, children can build muscle mass in response to weight training, thanks to the male hormone testosterone. Boys have more testosterone than girls, so they tend to build bigger muscles.

How to talk to your child about physical activity

Focus on the benefits: Physical activity can help children feel better, sleep better, and perform better in school. It can also help them build strong bones and muscles, control their weight, and reduce the risk of developing certain health conditions. 

Avoid making it about weight: Physical activity has many benefits that aren't related to weight, so don't make health synonymous with the number on a scale. 

Be a role model: Children are more likely to follow your behavior than your instructions. If you regularly enjoy physical activity, your children are more likely to do so too. 

Make it fun: Exercise should be fun for kids and teens. You can play with your kids, or go for a walk, hike, or bike ride together. 

Encourage them to try new activities: If your child shows interest in a new activity, like cycling, skateboarding, or running, you can provide encouragement and resources. 

Consider organized sports and/or youth strength training classes: Organized sports can help keep kids engaged in physical activity

The Benefits of Youth Strength Training

1. Injury Prevention: One of the primary advantages of youth strength training is its ability to reduce the risk of injuries. By strengthening muscles, tendons, and ligaments, young athletes can better withstand the demands of their respective sports. Proper form and technique instruction are crucial to prevent overuse injuries and ensure safe and effective training.

2. Improved Athletic Performance: Strength training plays a pivotal role in enhancing athletic performance. By increasing muscle strength and power, young athletes can improve their speed, agility, and explosiveness. This translates to better results on the field, court, or track.

3. Enhanced Bone Health: Weight-bearing exercises, such as strength training, are essential for building strong bones. This is particularly important during adolescence, when bones are still developing. By engaging in regular strength training, young people can increase their bone density and reduce the risk of osteoporosis later in life.

4. Positive Body Image and Self-Esteem: Strength training can have a profound impact on a young person's self-esteem and body image. As they witness their bodies becoming stronger and more capable, they develop a sense of confidence and accomplishment. This can lead to overall well-being. Furthermore, much evidence has indicated that physical activity is associated with mental health benefits, such as fewer depression symptoms.

5. Healthy Lifestyle Habits: Incorporating strength training into a young person's routine can foster healthy lifestyle habits that will benefit them throughout their lives. By developing a love for physical activity and a commitment to fitness, young people are more likely to maintain an active lifestyle as they age.

When Should a Child Begin Strength Training?

The appropriate age to start strength training can vary depending on individual factors such as physical maturity and developmental readiness. However, many experts recommend introducing age-appropriate strength training programs as early as 7 or 8 years old.

It is important to note that young children should focus on learning fundamental movement patterns and developing a solid foundation of strength and flexibility. As they progress, more structured strength training programs can be gradually introduced under the guidance of a qualified coach or trainer.

Key Considerations for Youth Strength Training

• Supervision: Youth strength training should always be conducted under the supervision of a qualified coach or trainer. This ensures proper form, technique, and safety.

• Age-Appropriate Exercises: Exercises should be tailored to the child's age, developmental level, and physical capabilities.

• Progression: Gradually increase the intensity, frequency, and volume of training as the child progresses.

• Nutrition: Adequate calories, protein, and carbohydrates are essential for building muscle.

• Rest and Recovery: Adequate rest and recovery are essential for optimal growth and development.

• Fun and Enjoyable: Strength training should be a fun and enjoyable experience. Create a positive and supportive environment.

Myth-Busting

Strength training does not stunt growth however, maximal lifting (highest weight amount you can lift one to three times) may put a child at more risk for injury to the growing areas of their body. Therefore, max lifting should be discouraged until after puberty.

Youth strength training offers a multitude of benefits for young people, including improved physical health, athletic performance, and mental well-being. By starting at an appropriate age and following the guidelines outlined in this article, parents and coaches can help young athletes unlock their full potential and embark on a lifelong journey of fitness and health.

Our youth strength and conditioning classes at Movement is Medicine are designed to provide athletes with the training they need to excel their performance and reduce their risk of future injury. Coach Ashley provides hands on programs centered around mobility, flexibility,  power, speed, agility, strength, and conditioning. Our Semi-private training is reserved for groups of 4 to 6 people so everyone can get the attention that they deserve. Coach Ashley Hartson is a Certified Personal Trainer (ACSM) that empowers children and adults through structured physical training and holistic well-being practices. Ashley fosters a safe and supportive environment to enhance strength, agility, and endurance. She integrates the power of fostering a growth mindset and cultivating grit. These invaluable skills not only elevate athletic performance but also empower individuals to navigate life's challenges with resilience and determination.