Strength Training Is A Lifelong Activity
When parents first reach out to us about strength training for their kids, they usually start with the same question:
“Isn’t my child too young to start lifting weights?”
It’s a fair question and one that’s been clouded by decades of misinformation and fear. For years, people believed strength training would “stunt growth” or “damage developing joints.” But research has been remarkably clear for more than two decades: when performed correctly and supervised by qualified professionals, strength training is not only safe for children and adolescents — it’s one of the most beneficial activities they can do.
What the Research Actually Shows
A landmark position stand from the National Strength and Conditioning Association (NSCA) and the American College of Sports Medicine (ACSM) concluded that supervised youth resistance training improves strength, bone health, motor control, coordination, and confidence — without increasing injury risk (Faigenbaum & Myer, Pediatrics, 2010).
More recently, meta-analyses have shown that:
- Children as young as 7–8 years old can safely perform resistance training with proper technique and supervision (Behm et al., British Journal of Sports Medicine, 2017).
- Youth who strength train experience fewer sports-related injuries including broken bones and concussions than their peers (Lesinski et al., Sports Medicine, 2016).
- Regular participation enhances self-esteem, discipline, and mental health, with measurable effects on mood, confidence, and resilience (Lubans et al., Journal of Adolescent Health, 2016).
But why does strength training help make all of that happen?
Why Strength Training Makes Kids More Resilient1. Stronger Bones, Safer Bodies
When kids strength train, the controlled stress placed on muscles and bones triggers a process called osteogenic adaptation meaning the body builds denser, stronger bone tissue in response to load.
Over time, these micro-adaptations strengthen the skeletal system, making bones more resistant to fractures and breaks. Unlike running or jumping (which produce repetitive impact), strength training uses controlled tension which is safer yet equally effective for stimulating bone growth.
Research in the Journal of Bone and Mineral Research (2005) found that pre-adolescent and adolescent athletes who engaged in regular resistance training developed 10–20% higher bone mineral density compared to non-lifters a difference that dramatically reduces fracture risk later in life.
2. Improved Balance, Coordination, and Reaction Time
Resistance exercise improves neuromuscular control — the communication between the brain and muscles that governs coordination, stability, and balance.
By strengthening muscles and enhancing proprioception (awareness of body position), kids become more agile and less likely to suffer falls, sprains, or concussions.
A 2016 review in Sports Medicine noted that young athletes who performed supervised resistance or plyometric training experienced up to 50% fewer injuries than those who did not. When muscles can contract faster and absorb force more efficiently, the body protects itself naturally even during unexpected movement or contact.
3. Mental Health, Confidence, and Discipline
Beyond the physical benefits, youth strength training provides something equally powerful: a sense of mastery.
Every time a young person completes a challenging set or improves their form, their brain releases dopamine and endorphins the same reward chemicals that boost mood and motivation. Over time, these repeated “wins” create a feedback loop of accomplishment and confidence.
Additionally, structured resistance training teaches self-regulation and delayed gratification. Kids learn that progress takes effort and consistency, not shortcuts an essential life skill.
A meta-analysis published in the Journal of Adolescent Health (Lubans et al., 2016) found that adolescents who engaged in resistance training reported lower anxiety and depression scores, improved self-perception, and greater emotional resilience compared to control groups.
This makes sense physiologically: strength training reduces cortisol (the stress hormone) and increases brain-derived neurotrophic factor (BDNF), which supports better mood and cognitive function — particularly in developing brains.
4. A Foundation for Lifelong Health
When youth strength train under proper supervision, they aren’t just improving performance — they’re wiring their nervous system for better movement patterns that last a lifetime.
They learn how to hinge, squat, push, and pull safely, setting a foundation that prevents injury and builds strength well into adulthood.
As one study in Frontiers in Physiology (2020) summarized, resistance training during adolescence enhances long-term muscular coordination and motor learning meaning these kids grow up knowing how to move efficiently and safely for life.
How We Approach Youth Training at Reformed Fitness
At Reformed Fitness, we apply the same evidence-based principles to youth training that guide all our programs with a few important distinctions.
Our rule of thumb is simple:
- The child has to want to be there. Motivation must come from curiosity and interest, not pressure from a parent.
- They must be coachable. If they can follow directions and stay engaged, they’re ready to learn proper strength training practices.
From there, we scale intensity, duration, and complexity based on their maturity and ability.
Most youth workouts last 15–20 minutes, rather than 30.
We emphasize higher repetitions with lighter resistance, focusing on control and form rather than load.
Each session is designed to teach safe movement patterns, build coordination, and lay the foundation for lifelong strength habits.
Over time, we gradually introduce concepts like progressive overload and education on recovery but never at the expense of enjoyment or safety.
The goal isn’t to “bulk up.” It’s to help them move better, feel confident, and understand that exercise is a tool for health.
How to Get Started at Home
If your kids express interest in joining you, here’s how to safely introduce strength training principles:
- Focus on bodyweight first. Movements like squats, push-ups, planks, and wall sits build coordination and control.
- Prioritize technique over resistance. Use slow, controlled reps the same tempo we emphasize with adults.
- Keep it short and fun. Fifteen minutes is plenty.
- Join them. When you train together, you reinforce habits and model what consistency looks like.
- Make progress visible. Track reps, time under tension, or improved form. Confidence grows from seeing progress.
Key Takeaway
There’s no such thing as “too young” to learn how to move well.
There’s only too long to wait to start.
Strength training when done properly empowers kids physically, mentally, and emotionally.
It builds habits that protect them for life.
And for parents already training with us, remember: your commitment to strength training isn’t just changing your health. You’re quietly shaping the next generation of strong, confident adults.
Doing It Alone Is Hard! Ready To Have An Expert On You Side?
Book your FREE Discovery Call today and we’ll show you how two short workouts per week can finally deliver the results you’ve been chasing.
Stay Fit,
Xavier Robinson
And The Reformed Fitness Team
References
- Faigenbaum AD & Myer GD. (2010). Pediatrics: “Resistance training among youth: benefits and risks.”
- Behm DG et al. (2017). British Journal of Sports Medicine: “Resistance training for children and adolescents: benefits, risks, and recommendations.”
- Lesinski M et al. (2016). Sports Medicine: “Effects and mechanisms of resistance training on youth athletic performance.”
- Lubans DR et al. (2016). Journal of Adolescent Health: “The impact of resistance training on mental health and well-being in youth.”