Should Kids Strength Train ? - Joe Matthews

There is a lot of conjecture around whether strength training is appropriate for children, and much of it isn’t based on scientific evidence. That’s not to say there aren’t plausible arguments against it, but many people miss the broader context.

First of all, if we look at the different stages of child development—newborn, infant, toddler, pre-school, school-age, adolescent, etc.—these categories give us chronological age ranges used in scientific literature. However, we also know from experience that many variables influence how quickly or slowly children develop. This isn’t limited to physiological development; it also includes cognitive, psychological, and behavioural development.

Factors such as genetics, environment, nutrition, and sleep all impact a child’s readiness to engage in and benefit from structured activity. For the majority of children involved in sport and training, the most important ingredient in their experience is that it’s fun. Enjoyment is why they will want to participate. The physiological benefits of training are secondary to this and should not overshadow the experience with excessive technical jargon.

If a child is actively involved in competitive sport or any collision sport, strength training can be used to strengthen and protect their body, reduce the likelihood of injury, and improve performance—exactly the same way it is used for adults. However, there are very different guidelines for children, and these must be taken seriously and, at the very least, used as a framework for programming.

When implemented correctly, children can experience increased joint stability, improved balance and coordination, improved musculoskeletal strength, and better overall health and wellbeing—just as adults do.

Some key considerations when training children in the gym:

• The major focus of the session should be fun and enjoyment

• Focus on teaching children to move their own bodyweight efficiently

• Emphasise coordination, stability, and balance (proprioception)

• When training beyond bodyweight movements (push-ups, squats, lunges, chin-ups, dips, etc.), aim for 1–2 sets per exercise and 6–15 reps

• Avoid training to failure and maximal effort 1RM testing; some muscle fatigue is acceptable

• Avoid excessive technical jargon and keep the focus on enjoyment

In summary, strength training for children is not dangerous when it is done correctly and for the right reasons. Training in the gym under the supervision of a qualified coach is a far more controlled environment than many football, netball, hockey, or soccer fields. Appropriate strength training will only benefit children in their chosen sport, with the added bonuses of improved overall health, confidence, and social engagement.