Growing Strong: The benefits of strength training for kids

Growing Strong

Strength Training for Children: More than Muscles

For years, it was believed that children—both pre-pubescent and adolescent—should avoid resistance training due to fears of harming their developing bodies. However, this myth has been debunked. Research from respected organizations like the American Academy of Pediatrics (AAP) and the American College of Sports Medicine (ACSM) shows that well-designed, supervised strength training programs can be safe and highly beneficial for children.

The Benefits:

Contrary to outdated beliefs, strength training does not harm growth plates or the musculoskeletal system when done properly. Instead, it offers numerous advantages, including:

• Improved Muscular Strength and Endurance: Enhances physical performance in sports and daily activities.
• Injury Prevention: Strengthens connective tissues and improves coordination, reducing the risk of injuries.
• Boosted Bone Health: Promotes bone density, especially in weight-bearing exercises.
• Enhanced Motor Skills: Improves balance, coordination, and overall movement efficiency.
• Psychological Benefits: Increases self-esteem and confidence.

Safety First: Guidelines for Pediatric Strength Training

While the benefits are clear, safety must remain a priority. The following guidelines from the ACSM and AAP ensure a safe and effective program:

1. Supervision is Key: Always have a qualified fitness professional oversee sessions.
2. Focus on Technique: Teach proper exercise form and breathing techniques to prevent injuries.
3. Start Light: Use weights that allow at least 8 controlled repetitions and avoid maximal lifts.
4. Progress Gradually: Begin with increasing repetitions before adding resistance.
5. Balanced Programs: Include exercises for all major muscle groups using full-range, multi-joint movements.
6. Limit Frequency: Train no more than twice per week to allow recovery.
7. Avoid Excessive Weight Loads: Never use weights that are too heavy for the child to control with perfect for.

Designing a Program

A typical session might include 1–2 sets of 8–12 repetitions across 8–10 exercises targeting all the major muscle groups. Children should also warm up with light aerobic activity and cool down with stretching to prevent soreness.

Myths vs. Reality

Some parents still worry about strength training stunting growth or causing injuries. However, studies show that children can safely improve strength by 30–50% within 8–12 weeks of training. Additionally, strength training is not just for athletes—it benefits all children by promoting lifelong fitness habits.

Final Thoughts

Don’t let outdated myths keep your children from reaping the rewards of strength training. With proper supervision and adherence to guidelines, strength training can enhance physical health, boost confidence, and even accelerate developmental milestones. Give your kids the gift of exercise—it’s an investment in their future well-being.