Should Youth Athletes Strength Train?

As a parent, you want to do everything you can to support your child’s athletic development while keeping them safe. Strength training is often a topic of debate—some worry it could stunt growth or lead to injuries, while others believe it’s essential for performance and injury prevention. So, what’s the truth?

Let’s break down the benefits, risks, and best practices for youth strength training so you can make an informed decision for your young athlete.

Myth: Strength Training Stunts Growth

One of the most common concerns about strength training in kids is that it could damage growth plates and stunt height. However, research has repeatedly shown this to be a myth. When done properly, strength training does not negatively impact a child’s growth. In fact, it can help develop stronger bones, muscles, and connective tissues, reducing the risk of injuries during sports.

The Benefits of Strength Training for Youth Athletes

Incorporating strength training into a young athlete’s routine offers numerous benefits, including:

✅ Injury Prevention – Stronger muscles, ligaments, and tendons provide better joint stability, reducing the risk of common injuries like ACL tears, sprains, and strains.

✅ Improved Athletic Performance – Strength training enhances speed, power, agility, and endurance, giving young athletes a competitive edge in their sport.

✅ Better Movement Mechanics – Learning proper movement patterns early can improve coordination and reduce bad habits that might lead to injuries later.

✅ Increased Confidence – Seeing progress in strength and performance can boost a child’s confidence and motivation in their sport.

✅ Long-Term Health Benefits – Developing strength at a young age helps build lifelong fitness habits and can prevent issues like osteoporosis later in life.

When Can Kids Start Strength Training?

Most experts agree that children as young as 7-8 years old can begin strength training, as long as they can follow instructions and maintain proper form. At this stage, the focus should be on bodyweight exercises and learning proper technique rather than lifting heavy weights.

Safe & Effective Strength Training for Youth Athletes

To ensure strength training is safe and beneficial for young athletes, keep these key guidelines in mind:

✔️ Start with Bodyweight Exercises – Squats, lunges, push-ups, and planks help build foundational strength before introducing external resistance.

✔️ Prioritize Technique Over Weight – Proper form is more important than how much weight is lifted. Strength training should never be about maxing out.

✔️ Use Light Weights with Higher Reps – If adding resistance, keep it light and focus on 8-15 reps per set with good control.

✔️ Supervision is Key – A qualified coach, trainer, or physical therapist should guide young athletes to ensure proper technique and prevent injuries.

✔️ Incorporate Rest & Recovery – Strength training should be done 2-3 times per week, with rest days in between to allow muscles to recover.

✔️ Make It Fun & Sport-Specific – Training should be engaging and tailored to the athlete’s sport to improve performance in a way that’s relevant to their goals.

Exercises Young Athletes Can Start With

Here are some great beginner exercises for youth athletes:

🏋️ Bodyweight Squats – Builds lower body strength and mobility.
🏋️ Lunges – Improves balance, coordination, and leg strength.
🏋️ Push-Ups – Strengthens the chest, shoulders, and arms.
🏋️ Planks – Develops core strength and stability.
🏋️ Medicine Ball Throws – Enhances power and coordination.
🏋️ Jumping Drills (Box Jumps, Broad Jumps) – Boosts explosiveness and agility.

Final Thoughts: Should Your Child Strength Train?

The short answer: Yes—if done correctly! Strength training can be a game-changer for youth athletes, helping them build strength, reduce injury risk, and enhance sports performance. The key is proper guidance, age-appropriate exercises, and a focus on form and fun.

If you’re unsure how to get started, working with a qualified coach or physical therapist can ensure your young athlete trains safely and effectively. Want personalized guidance? Contact us today to learn how we can help your child become stronger, faster, and more resilient!