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At What Age Can My Child Start Strength Training?

At What Age Can My Child Start Strength Training?


Most are well aware of the benefits of exercise and strength training but is it dangerous for a youth to strength train? When is an appropriate age to start training?

If a child is sedentary most of the time and then suddenly joins a rigorous sport such as soccer or basketball this can lead to injury. Strength training can fill in those gaps and build stamina so that injury can be avoided.

However, a child needs to be reminded and assured that strength training is not about looking a certain way to fit in or impress others. It is about their own health and happiness.

Also, consider the difference between increasing strength and “bulking up”. Youths bodies are still developing so there is danger in trying to “bulk up” until a child has finished developing physically and skeletally.
Exercise is vital for persons of all ages. Let’s see what many experts say is appropriate for various age groups.

7 Years or Younger

Balance, core strength, and posture should be the main focus for children under 7 years of age. Experts agree that one of the best ways to prevent injury is by focusing on the core. By training a child with this focus we help them build a foundation for safe training in all the years to come.

7 Years & Up

Body-weight exercises are fine to incorporate but only if they are done with good form. Junkyard Training understands the importance of proper form and wants youths to be safe so please reach out to our experts for help or information about our Youth Training Programs. Exercises like, push-ups, crunches, squats, lunges, and such are great for improving your child’s bone density, mental health, and cardiovascular system. But again, as is the case at any age, but especially in youth, these must be performed with proper form to avoid causing harm.

12 & Over

At 12 years of age, a child can begin lifting adult weights safely but only if they are not too heavy. Many opt for bodyweight exercises as these can be easier to keep within a child’s ability level and these can be just as effective, especially for beginners or youth. Weight amount or exercise difficulty can be gradually increased as your child progresses. The emphasis here must be on the word gradual. For example, if your child can only do one bench press at a certain weight then the exercise has become dangerous and weight must be decreased significantly to ensure safety.

Be mindful also, that any gains made can be lost within 6 weeks, so consistency is important in order to keep moving forward.

Wrap Up

In short, strength training is great at any age, as long as the exercise is tailored to your child’s age and circumstances. However, many have found that if an enjoyable fitness routine is started between the age of 7 and 12, this can make a huge difference in a child’s future development. Between 7 and 12 children are eager to learn and often develop habits that they will keep for the rest of their lives.

Junkyard Training offers youth training starting at the age of 7, so if you are looking for a safe and effective training program for your youth then contact us today!

Posted By Junkyard Training on 5-13-2021