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strength training guidelines for kids

Strength Training for Kids: Benefits, Guidelines, and Safety

Why Strength Training Matters for Kids

The decline in physical activity among children is a growing concern, with childhood obesity rates more than doubling over the past two decades (Coburn & Malek, 2012). If left unaddressed, this trend could increase the risk of cardiovascular disease in adulthood. The World Health Organization even identifies physical inactivity as the fourth leading risk factor for global mortality due to non-communicable diseases (Lloyd et al., 2013). With kids spending more time on screens and less time being active, it’s crucial to establish healthy exercise habits early on. While both cardio and strength training play vital roles in growth and development, resistance training offers unique benefits for reducing obesity risk and promoting lifelong health (Powers & Howley, 2015). This article explores the recommendations, benefits, and safety considerations of strength training for children.

What Age Can Kids Start Strength Training?

A child, or preadolescent, is typically classified as a boy between the ages of six to thirteen and a girl between six to eleven who has yet to develop secondary sex characteristics (Faigenbaum et al., 2009). Since children are physiologically different from adults, their training programs should be adapted accordingly. Higher heart rates, faster breathing, and lower muscle mass necessitate an approach that maximizes benefits while minimizing risks (Coburn & Malek, 2012). With more kids participating in resistance training, it’s essential to establish safe, effective, and age-appropriate guidelines (Faigenbaum et al., 2009).

Are There Risks to Strength Training for Kids?

One of the most commonly cited concerns about strength training for children is potential damage to the growth plates. However, research does not support this claim. Numerous studies confirm that supervised strength training does not harm muscle, bones, or growth plates (Powers & Howley, 2015). In fact, kids who lift weights under proper supervision have lower injury rates than those participating in contact sports like football or soccer (Faigenbaum et al., 2009).

Most injuries associated with youth strength training occur due to improper technique, excessive weight, faulty equipment, or lack of supervision. Therefore, proper instruction and progressive overload are critical. Before starting, children should demonstrate the ability to follow directions, understand safety guidelines, and maintain good form. Generally, if a child is ready for sports, they are ready for some level of strength training (Coburn & Malek, 2012).

The Benefits of Strength Training for Kids

Despite minimal risks, research indicates that kids who follow a structured and supervised resistance training program can experience many of the same benefits as adults. According to Faigenbaum et al. (2009), strength training can lead to:

  • Increased muscular strength and power through neural adaptations rather than muscle hypertrophy.
  • Strength gains of up to 30% over 8-20 weeks of training.
  • Improved cardiovascular risk factors, bone density, and overall well-being.
  • Enhanced athletic performance, coordination, and injury prevention.
  • Weight control and the development of long-term exercise habits.

For children with obesity, strength training can be particularly beneficial. McGuigan, Tatasciore, Newton, and Pettigrew (2009) conducted a study with 48 obese children participating in a three-day-per-week resistance training program. After eight weeks, participants experienced:

  • A 2.6% decrease in body fat.
  • A 5.3% increase in lean muscle mass.
  • A 74% improvement in one-rep max (1RM) squats.
  • An 85% increase in push-up performance.
  • An 8% improvement in jump height.
  • A 16% increase in power output.

The study concluded that resistance training is an effective, enjoyable, and well-tolerated intervention for improving body composition and strength in obese children.

How to Design a Safe Strength Training Program for Kids

The National Strength and Conditioning Association’s 2009 position stand (Faigenbaum et al., 2009) provides key recommendations for youth strength training programs. The primary focus should be on safety, supervision, and proper technique. Key guidelines include:

  • Supervision by a qualified professional who ensures a safe training environment.
  • A five to ten-minute dynamic warm-up before resistance exercises.
  • Starting with light loads and gradually increasing resistance based on experience and ability.
  • Performing 1-3 sets of 6-15 reps at 50-85% of 1RM, focusing on balanced upper and lower body development.
  • Training two to three non-consecutive days per week.
  • Progressively increasing weight (5-10%) as strength improves.
  • Ending each session with a cooldown and light static stretching.
  • Using workout logs to track progress and keep sessions engaging and challenging.

The Takeaway: Strength Training is Safe and Beneficial for Kids

When done correctly and under proper supervision, strength training provides numerous benefits for children with little to no risk. Improvements in strength, power, body composition, and overall well-being can set the foundation for lifelong healthy habits. As obesity rates climb and more parents seek guidance on their child’s fitness, it’s crucial for fitness professionals to understand how to design safe, effective, and developmentally appropriate resistance training programs.

References

Faigenbaum, A. D., Kraemer, W. J., Blimkie, C. J., Jeffreys, I., Micheli, L. J., Nitka, M., & Rowland, T. W. (2009). Youth resistance training: updated position statement paper from the national strength and conditioning association. The Journal of Strength & Conditioning Research, 23, S60-S79.

Powers, S. K., & Howley, E. T. (2004). Exercise physiology: Theory and application to fitness and performance. McGraw-Hill. (ch. 22, pp. 505-507).

Coburn, J. W., & Malek, M. H. (2012). NSCA's essentials of personal training. Human Kinetics. (ch. 18, pp. 465-470).

Lloyd, R. S., Faigenbaum, A. D., Stone, M. H., Oliver, J. L., Jeffreys, I., Moody, J. A., ... & Herrington, L. (2013). Position statement on youth resistance training: the 2014 International Consensus. British Journal of Sports Medicine.

McGuigan, M. R., Tatasciore, M., Newton, R. U., & Pettigrew, S. (2009). Eight weeks of resistance training can significantly alter body composition in children who are overweight or obese. The Journal of Strength & Conditioning Research, 23(1), 80-85.