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Is Kids Strength Training Safe? What Parents Need to Know

A young girl engaging in strength training at a gym.
Read Time: 10 minutes

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As a parent, you may wonder whether kids strength training is safe and beneficial for your child’s overall health and fitness. With the increasing emphasis on physical activity and the growing popularity of youth sports, it’s essential to understand the potential risks and rewards of strength training for children. In this comprehensive blog post, we’ll explore the topic of kids strength training, its safety, and what you, as a parent, need to know to help your child stay healthy and active.

The Benefits of Kids Strength Training

Strength training offers numerous benefits for children, just as it does for adults. These benefits include:

  1. Increased Muscle Strength: Kids strength training can help children develop stronger muscles, improving their athletic performance and reducing the risk of injury.
  2. Improved Bone Health: Strength training has increased bone mineral density and overall bone health, which is particularly important for growing children [1].
  3. Enhanced Motor Skills and Coordination: Regular strength training can help improve a child’s motor skills and coordination, contributing to better physical fitness and sports performance.
  4. Boosted Confidence and Self-Esteem: As children see improvements in their strengths and abilities, they often experience a boost in their confidence and self-esteem.
  5. Establishing Healthy Habits: Introducing strength training at a young age can help kids establish lifelong physical activity habits and a healthy lifestyle.

Safety Concerns and Misconceptions

Despite the numerous benefits, some parents and coaches may be hesitant to introduce kids strength training due to safety concerns and misconceptions. Common concerns include:

  • Stunted Growth: There is a widespread belief that strength training can stunt growth in children. However, research has shown that, when done correctly, strength training does not negatively impact a child’s growth plates or overall growth [2].
  • Injury Risk: Some parents worry about the risk of injury associated with strength training. While any physical activity carries some risk, kids strength training can be safe and effective when done under proper supervision and with age-appropriate exercises.
  • Lack of Enjoyment: Some adults may believe that kids strength training is too monotonous or boring for children. However, strength training can be engaging and enjoyable for kids with the right approach.

Guidelines for Safe and Effective Kids Strength Training

To ensure that your child’s strength training program is safe and effective, consider the following guidelines:

  1. Consult a Medical Professional: Before starting any exercise program, consult with your child’s pediatrician to ensure that strength training is appropriate for their age and developmental stage.
  2. Proper Supervision: Kids should always be supervised by a qualified adult, such as a parent, coach, or certified personal trainer, during strength training sessions.
  3. Age-Appropriate Exercises: Choose appropriate exercises for your child’s age, physical abilities, and developmental stage.
  4. Technique Matters: Teach your child the proper technique for each exercise to ensure safety and effectiveness.
  5. Progress Gradually: Start with lighter weights and gradually increase the resistance as your child’s strength and technique improve. Avoid pushing your child to lift heavy weights too soon.
  6. Warm-Up and Cool-Down: Encourage your child to warm up with light cardio and stretching exercises before strength training sessions and cool down afterward with gentle stretches to minimize the risk of injury.
  7. Rest and Recovery: Ensure your child gets adequate rest between strength training sessions to allow for proper recovery and avoid overtraining.
  8. Nutrition and Hydration: Teach your child the importance of a balanced diet and proper hydration to support their strength training efforts and overall health.

Age-Appropriate Exercises

When designing a kids strength training program, it’s crucial to select age-appropriate exercises. Here are some suggestions based on different age groups:

  • Ages 7-10: Focus on bodyweight exercises and basic movement patterns, such as squats, push-ups, planks, and lunges. These exercises help children develop a strong foundation and understanding of proper technique.
  • Ages 11-13: Introduce resistance training using light dumbbells, resistance bands, or medicine balls. Focus on proper technique and gradually increase the resistance as your child becomes more proficient.
  • Ages 14 and older: As your child matures and gains experience, incorporate more advanced strength training exercises, such as bench presses, deadlifts, and kettlebell swings. Always prioritize technique and safety over the amount of weight lifted.

The Role of Parents and Coaches

Parents and coaches play a crucial role in ensuring the safety and success of kids strength training programs. Here are some ways you can support your child:

  1. Educate Yourself: Learn strength training principles and techniques to guide your child better and ensure their safety.
  2. Be Supportive: Encourage your child’s efforts and celebrate their achievements while providing constructive feedback to help them improve.
  3. Model Healthy Habits: Show your child the importance of physical activity, proper nutrition, and a balanced lifestyle by modeling these habits yourself.
  4. Monitor Progress and Adjust Accordingly: Keep track of your child’s progress and adjust their strength training program to ensure continued growth and development.

Tips for Creating a Positive Strength Training Environment for Kids

To help your child enjoy and benefit from strength training, consider these tips for creating a positive and engaging environment:

  1. Set Realistic Goals: Work with your child to set achievable, short-term goals focusing on technique and skill development rather than lifting heavy weights or achieving a specific physique.
  2. Make It Social: Encourage your child to participate in strength training with friends or siblings. This can help make the experience more enjoyable and foster a sense of camaraderie.
  3. Incorporate Variety: Include different exercises, equipment, and training methods to keep your child engaged and interested in their strength training program.
  4. Celebrate Progress: Acknowledge and celebrate your child’s progress, even if it’s small improvements in technique or a modest increase in resistance. This can help build their confidence and motivation to continue training.
  5. Encourage Participation in Multiple Sports and Activities: Encourage your child to engage in various sports, physical activities, and strength training. This can help them develop a well-rounded skill set and prevent burnout from focusing too heavily on one activity.
kids sports exercises healthy kids life sport concept portrait child boy working out with dumbbells motivation sport concept children blog

Recognizing and Addressing Overtraining in Kids

Overtraining can occur when a child participates in too much physical activity without adequate rest and recovery. It’s essential to recognize the signs of overtraining and address them promptly to prevent injury and promote overall well-being. Some signs of overtraining in children include:

  • Persistent fatigue or tiredness
  • Decreased performance in sports or strength training
  • Frequent injuries or illnesses
  • Changes in mood or motivation
  • Disturbed sleep patterns
  • Decreased appetite or weight loss

If you suspect that your child may be experiencing overtraining, consider the following strategies:

  1. Adjust Training Volume and Intensity: Reduce the frequency, duration, or intensity of your child’s strength training sessions for proper recovery.
  2. Ensure Adequate Rest: Encourage your child to rest regularly and prioritize sleep to support recovery and overall health.
  3. Monitor Nutrition and Hydration: Ensure your child consumes a balanced diet with adequate calories, nutrients, and fluids to support their training efforts.
  4. Consider Periodization: Implement a periodized training plan that cycles through higher and lower intensity periods to prevent overtraining and promote long-term progress.
  5. Seek Professional Guidance: Consult with a pediatrician, sports medicine specialist, or certified strength and conditioning professional for guidance on addressing overtraining and optimizing your child’s training program.

The Importance of Flexibility and Mobility Training for Kids

In addition to strength training, it’s essential to incorporate flexibility and mobility training into your child’s fitness routine. Flexibility and mobility are crucial components of overall fitness that contribute to injury prevention, improved athletic performance, and a well-rounded exercise program. Here’s why these elements are important for kids:

  1. Injury Prevention: Enhancing flexibility and mobility can help reduce the risk of injury by improving joint range of motion and muscle elasticity. This allows your child to move more freely and safely during sports and strength training activities.
  2. Improved Athletic Performance: Greater flexibility and mobility can increase power, speed, and agility, ultimately improving athletic performance in various sports and activities.
  3. Enhanced Posture and Alignment: Regular stretching and mobility exercises can help improve posture and alignment, reducing the risk of developing musculoskeletal imbalances and chronic pain.
  4. Promotes Relaxation and Stress Relief: Stretching and mobility exercises can calm the body and mind, helping your child manage stress and maintain mental well-being.

To help your child develop flexibility and mobility, consider incorporating the following strategies:

  • Dynamic Stretching: Include stretching exercises like leg swings and arm circles in your child’s warm-up routine before strength training or sports activities. This helps prepare their muscles and joints for movement and can improve overall performance.
  • Static Stretching: Encourage your child to engage in static stretching exercises, such as hamstring and quadriceps stretches, as part of their cool-down routine after strength training or sports activities. This can help improve flexibility and reduce muscle soreness.
  • Mobility Exercises: Incorporate mobility exercises, like hip circles and ankle rolls, into your child’s fitness routine to enhance joint range of motion and overall movement quality.
  • Yoga and Pilates: Consider introducing your child to yoga or Pilates classes, which can help improve flexibility, mobility, and body awareness while promoting relaxation and stress relief.

The Role of Aerobic Exercise in Kids’ Fitness

While strength training is a valuable component of a child’s fitness routine, it’s also important to include regular aerobic exercise for optimal health and well-being. Aerobic exercise, also known as cardio, involves activities that increase heart rate and breathing, such as running, swimming, cycling, or dancing.

The American Heart Association recommends that children participate in at least 60 minutes of moderate-to-vigorous physical activity daily, focusing on aerobic activities [3]. Aerobic exercise offers numerous benefits for kids, including:

  • Improved cardiovascular fitness and heart health
  • Enhanced lung function and respiratory health
  • Increased endurance and stamina
  • Weight management and prevention of obesity
  • Reduced risk of developing chronic diseases, such as type 2 diabetes and hypertension
  • Improved mental health and emotional well-being

To help your child meet the recommended guidelines for aerobic exercise, encourage them to participate in a variety of age-appropriate activities that they enjoy, such as team sports, individual sports, or recreational activities like hiking or rollerblading.

Incorporating strength training, flexibility and mobility exercises, and aerobic activities into your child’s fitness routine can help them develop a well-rounded foundation for lifelong health and physical activity.


In conclusion, kids strength training can be a safe and beneficial component of your child’s overall fitness routine. By following the guidelines outlined in this article and ensuring proper supervision, technique, and age-appropriate exercises, you can help your child reap the numerous benefits of strength training while minimizing the risk of injury. As a parent, educating yourself about strength training principles and supporting your child’s efforts by modeling healthy habits and providing encouragement is crucial. Doing so can help your child establish a lifelong foundation for physical activity, health, and well-being.


  1. At what age can kids start strength training?

    While there is no specific age at which children can start strength training, it is generally safe for kids as young as 7 or 8 to begin with age-appropriate exercises and proper supervision.

  2. How often should kids strength train?

    Children can participate in strength training sessions 2-3 times per week, with at least one day of rest between sessions to allow for proper recovery.

  3. Can girls participate in strength training?

    Absolutely! Strength training benefits both boys and girls, providing similar benefits in strength, bone health, and overall fitness.

  4. Is it safe for kids to lift weights?

    When done correctly and with proper supervision, lifting weights can be safe and beneficial for children. It’s essential to prioritize proper technique and gradually increase the resistance to avoid injury.

  5. How can I make strength training fun for my child?

    Try incorporating games, challenges, and variety into their workouts to keep your child engaged and enjoying their strength training sessions. Encourage them to set personal goals and celebrate their achievements.


  1. National Strength and Conditioning Association (NSCA) Youth Training Guidelines
  2. American Academy of Pediatrics (AAP) Policy Statement on Strength Training for Children and Adolescents
  3. American Heart Association. (2018). Recommendations for Physical Activity in Kids. Link
Editor’s note: The content on Base Strength is meant to be informative in nature, but it shouldn’t take the place of advice and/or supervision from a medical professional. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. Speak with your physician if you have any concerns. Please also see our disclaimers.

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