30 Seconds SummaryGrowing Strong: Safety and Structure for Children’s Strength Training
- Strength training does not stunt children's growth; growth is hormonally regulated and strength training risks are similar to other youth sports.
- Respected organizations like the American Academy of Pediatrics and the National Strength and Conditioning Association endorse well-supervised strength training for children.
- Children should be encouraged to engage in strength training with an emphasis on proper technique over heavy weights and high volumes.
- There's no strict minimum age for starting strength training, but 8-12 years is a practical range, with programs adjusted to meet individual needs and skills.
- For youth, strength training sessions should focus on basic compound movements like squats and pullups, and keep training frequency to 2-4 times a week with proper rest.
- Technique is fundamental, and training programs for children should avoid pushing them to lift heavy weights; instead, focus on mastering movements.
- Children should enjoy the process of strength training without being forced, as this ensures long-term engagement and benefits.
- Strength gains in children can be managed with slight weight increases as their technique improves and they handle current weights with ease.
- Strength training offers several health benefits, including improved coordination and bone density, which are vital as sedentary lifestyles and childhood obesity rates rise.
Renaissance Periodization
Tiago Vasconcelos, RP Research Editor, and Dr. Mike Israetel, Co-founder and Chief Sport Scientist
