Will Strength Training Stunt Kids’ Growth?

There are several misconceptions about youth resistance training. For years it was thought that kids were too young for strength training because it would stunt their growth or cause serious injury.

This may be true with extreme heavy resistance training or long bouts of weight bearing labor on young kids, but we are not creating soldiers and this is not the type of resistance training being practiced by coaches and PE teachers today!

Today’s youth resistance training programs include more games, bodyweight exercises, and fun drills! It’s not just a bench and pull up bar. Most importantly, we use exercises that integrate several muscle groups being worked at once! For example, kids may perform a squat while raising their arms overhead to strengthen legs, back, arms, and core! This also requires coordination!

Strength training is proven to be highly beneficial for both sedentary and active kids with appropriate resistance training programs and qualified professionals instructing.

There are Physical and Psychological Benefits!

Physical Benefits Include:

  • Improve bone density (avoid osteoporosis)
  • Improve body composition (avoid becoming overweight or obese)
  • Decrease insulin sensitivity (avoid diabetes)
  • Improve muscular strength and posture
  • Improve coordination

Psychological Benefits Include:

  • Embracing a healthy lifestyle
  • Adopting healthy behaviors
  • Building confidence
  • Learning problem solving kills
  • Embracing challenges
  • Developing body awareness


There are some key things to remember when getting kids started in a resistance-training program:

1.     Be sure they have good instruction and are being supervised by a professional. After school programs, Youth Centers, PE, and Youth Fitness Classes are great places to start.

2.     Train 2-3 times per week on nonconsecutive days.

3.     Vary the exercises and activities for kids so they aren’t performing the same type of fitness program for months at a time.  TIP: Kids that play multiple sports or try different activities become better athletes and therefore will excel in whatever sport they choose!

4.     Usually kids ready for sports around 7 or 8 years of age, can participate in using some light free-weights, sport cords, medicine balls, and body weight exercises.

5.     There is no minimum age required but kids should be mature enough to follow instructions and understand the benefits of what they are doing.

Are you ready to get these kids started today?

Try this quick workout!

Here is a program that we created for kids that requires no equipment!

It’s a great way to begin!


Exercise                      Reps/  Set #               Reps/  Set #               Reps/  Set #

Push ups                    8/        1                        10/     2                           8/      3

Squats                        10/     1                          15/    2                         10/     3

Plank                          20 sec/1                     40sec/ 2                      30sec/ 3

Wall Sit                       20 sec/1                     40sec/ 2                      30sec/3

Calf Raises                  15/     1                      20/     2                      15/     3

*Swimmers                  20 sec/1                     40sec/2                      30sec/ 3

*Swimmers: lie on your stomach and lift your arms and legs off the floor as high as possible, then pretend to swim by moving your arms and legs up and down without letting them rest on the floor.


Have fun!


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