The Truth About Strength Training for Young Athletes

For far too long parents have been fooled into thinking resistance training is unsafe and dangerous for their young athlete. The truth is, most sports carry greater physical demands and higher risk of injury than properly supervised strength training.

The repetitiveness of sport-specific skills, the high demand on the nervous system, and the sprinting and cutting can be a lot for a young growing body. Contrary to what you may have heard, following a well rounded strength program with qualified coaches can help your young athletes develop a strong, resilient bodies for a long healthy sports career.

Growth plates and strength training

The idea that lifting weights stunts growth is the most common misconception about youth training. In fact, research has shown that strength training can improve bone mineral density, body composition and overall physical development.

A 2023 systematic review published in Frontiers in Pediatrics, titled “Influence of Strength Training Variables on Neuromuscular and Morphological Adaptations in Prepubertal Children,” examined 22 studies involving prepubertal children. The review found that strength training led to significant improvements in muscular strength, power, lean body mass, and motor skills—with no evidence of negative effects on growth plates or linear growth.

Beginner youth programs generally emphasize mastering proper bodyweight movements before progressing to external resistance. When guided by certified professionals, young athletes are not lifting maximal loads-their training is carefully structured and age-appropriate.

Some of the most competitive weightlifters happen to be of shorter stature, but this correlation is not evidence that strength training inhibits growth. Its a common confusion not cause-and-effect relationship.

What is an appropriate age to start training?

Athletes can start training as young as 7-8 years of age especially if they are already participating in organized sports. A well-designed program can meet an athlete where they are -through any stage of development, including puberty.

However readiness about training isn’t just about age. Consider these key factors:

• Desire to participate

• Ability to follow directions

• Discipline and maturity

A young athlete must demonstrate the willingness to engage and the ability to listen to and follow instructions. These traits are essential for getting the most out of a youth strength program and ensuring a safe supportive, training environment. A young athlete must demonstrate the willingness to participate and the ability to follow directions in order to make a good candidate for bringing strength training club.

Start Now

If you are a parent or coach wanting the best for young athlete-strength, resilience and long term health, there’s no need to wait. A properly designed strength training program, supervised by certified professional, can set your child up for success both on and off the field. Want help getting started? Reach out to learn more about youth development programs and how we build strong bodies the right way!