Is Strength Training Okay for Children?

By: Gabriela Murza, MS, MCHES, Professional Practice Extension Assistant Professor, Health and Wellness/HEART Initiative

Young Boy Lifting Weights

Physical activity is known to have physical and mental health benefits, including maintaining healthy blood pressure and weight, increasing muscular strength, decreasing depression and anxiety, and improving sleep (U.S. Department of Health and Human Services [DHHS], 2018). The DHHS (2018) report also notes that youth who engage in physical activity have improved cognitive function and motor skills, and become healthier adults with a lower risk of developing chronic conditions. The recommendation has different durations of physical activity depending on the age, but recommends that all youth engage in a variety of aerobic, muscle strengthening, and bone strengthening activities every day (DHHS, 2018).

It’s safe to assume that most adults (e.g., parents, caregivers, teachers) are comfortable with kids engaging in these activities, and even encourage it as much as possible. But what about strength training? Is it safe for kids to strength-train, and how young is too young? The short answer is “yes, it’s safe”. The longer answer involves knowledge about strength training, preparing the youth so they can participate safely, and monitoring to avoid potential injuries.

  • Kids as young as 7 years old can start strength training. Of course, it might be different for each child, but generally they should be able to follow directions, have good balance, and practice proper form (Children’s Hospital of Orange County [CHOC], 2024; Stanford Medicine, 2024). It is best to consult their doctor about potential health conditions and limitations.
  • If you aren’t familiar or comfortable with strength training, consider working with a personal trainer who specializes in working with youth.
  • Strength training is not the same as weightlifting or body building, which focuses on making muscles larger and can put strain on developing muscles and tendons. Although, some reviews noted that it can be safe for certain age groups with proper education and monitoring (Pierce et al., 2022; Stanford Medicine, 2024).
  • The focus should be on light weights using body weight, free weights, or resistance bands; learning proper technique and form; and controlling movements to build muscular strength and endurance, not size (Mayo Clinic Staff, 2023).
    • Exercise machines are okay for youth who are tall enough to fit in them properly, but they are generally made for adults and can be too big for kids.
  • Start out by keeping the workout short, with fewer repetitions (number of times you do a particular exercise) and sets (a collection of repetitions). A child’s workout shouldn’t be a modified version of an adult’s workout, and should start with body weight exercises until the child masters the movement (CHOC, 2024). Monitor and instruct them through the entire movement to ensure proper form, and stop when you notice signs of fatigue, stress, or pain.

As with any activity, strength training should include a warm-up, cool down, and plenty of breaks to recover and hydrate. Include a day or two for rest and recovery in between workout days. Finally, but just as important, keep it fun! Getting youth to engage in strength training can help set them up for a healthy future!

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