Strength training for kids is a topic that often raises questions and concerns among parents. Movement benefits children of any age, but simple strength training exercises can provide myriad benefits for young athletes or kids wanting to be more active. Understanding when to introduce strength training, its benefits, and safety considerations are crucial for ensuring a positive experience for your child. Additionally, the role of a personal trainer in this process cannot be overstated. Our trainers at EW Motion Therapy love working with kids, and they ensure safety and fun during each session. But even if you decide that our training doesn’t fit your child’s needs, you can still read on as we explore these aspects in detail, providing you with the knowledge you need to make informed decisions about your child's exercise routine.
What is the right age for kids to begin strength training?
Many experts agreed for a long time that the best age for strength training is around 12-13 years old. However, the recommendation has changed recently - strength training benefits kids as young as seven or eight. This is typically the age when children have developed a good sense of balance and body awareness. However, it is essential to differentiate strength training from weightlifting, bodybuilding, or powerlifting, which are not recommended for children who are still growing.
It's essential to consider the individual developmental stage of each child. Kids mature at different rates, and their readiness for strength training will vary. Factors such as physical and psychological maturity should be taken into account. Strength training at a young age should focus on light resistance and controlled movements, emphasizing proper technique and safety.
Benefits of strength training for children
Physical health and athletic performance
Strength training can enhance a child's muscle strength and endurance, improving athletic performance and overall physical health. It also helps develop bones, reducing the risk of injuries during other physical activities.
Boosting self-esteem and mental health
Participating in strength training can positively impact a child’s self-esteem and confidence. Achieving personal goals and seeing physical improvements can lead to greater self-confidence, not just in sports but in other areas of life as well.
Safety considerations in strength training for kids
Supervision and proper technique
One of the most crucial aspects of strength training for kids is ensuring they are supervised by a knowledgeable adult who can teach proper technique, ideally a personal trainer. Incorrect form can lead to injuries. Children must start with foundational movement to correct form and mobility issues, then move to bodyweight exercises. They can move on to light weights and gradually increase their resistance as they grow stronger and more proficient. A warm-up and cool-down is essential, as is a day between each strength training session to allow time for recovery.
Understanding the limits
Children should not be subjected to overly strenuous workouts. Their training sessions should be short and enjoyable, focusing on general fitness rather than intense muscle building. It's also essential to ensure that kids have plenty of time for rest and recovery.
The role of personal trainers in kids' strength training
Expert guidance and personalized programs
A qualified personal trainer can provide invaluable guidance in creating a strength training program tailored to a child's age, ability, and goals. They can ensure exercises are performed safely and effectively, reducing the risk of injury. They can help the child individually progress at a rate comfortable for them, and they can incorporate exercises that help the child’s athletic pursuits or movements they do every day, like running, squats, push-ups, and pull-ups.
Motivation and support
Personal trainers can also play a significant role in motivating kids and supporting them through their fitness journey. They can help set realistic goals and make the workouts more fun, which is essential for maintaining a child’s interest and enthusiasm. Many kids probably won’t be that excited to strength train, but their trainer can connect the exercises to how they will help them in their sport. For example, doing push-ups will help a baseball player build arm strength and throw further and faster.
Recommendations for parents
Starting the conversation
Discuss the idea of strength training with your child. Understand their interests and goals, and explain the benefits and safety considerations. Ensuring that the child is interested and willing to participate is vital. If your child plays team sports and wants to improve performance, you can discuss specific goals with their coach to determine strategies that would benefit your child’s sports performance.
Choosing the right trainer and environment
If you decide to involve a personal trainer, research to find someone experienced in working with children. The training environment should be safe, welcoming, and age-appropriate. Additionally, stay involved in the process by observing sessions and tracking progress. A good trainer will ensure that the program is safe and beneficial for your child.
When done correctly, introducing strength training can significantly benefit kids’ overall development. It offers physical, mental, and emotional benefits while teaching them valuable lessons about health and fitness. Your role in facilitating a safe and positive experience is crucial as a parent. Understanding the right age for introduction, acknowledging the benefits, adhering to safety guidelines, and involving qualified professionals can help your child embark on a rewarding journey toward strength and fitness.
Remember, every child is unique, and their fitness journey should be tailored to their individual needs and interests. Under the proper guidance, strength training can be a fun and enriching experience, setting the foundation for a lifelong appreciation of health and wellness. We love helping our young clients at EW Motion Therapy build the foundational principles of healthy movement so they can excel in their sport and life. To learn more about personal training, click the button below to download our answers to 20 frequently asked questions.
