Young Athletes

Is Strength Training Safe for Kids and Teens?

October 9, 2026 · 4 min read · Young Athletes

Athlete doing a pull-up on an outdoor bar

“Lifting weights will stunt their growth” is one of the most persistent myths in youth sport. The research says otherwise: properly supervised strength training is safe and beneficial for children and adolescents — and it may even help protect them from injury.

7–8 yrsoften old enough, if they can follow instructions

2–3×sessions a week on non-consecutive days

3 daysa week of muscle- and bone-strengthening for ages 5–17 (WHO)

What the experts say

In 2014, an international group of experts published a consensus statement on youth resistance training (Lloyd et al., 2014). Its key messages:

Resistance training is safe for young people when it’s properly designed and supervised.
It can improve strength, power, speed and movement skills, support bone health and help reduce the risk of sports injuries.
There’s no evidence that appropriately supervised resistance training harms growth plates or stunts growth.
Children can start when they’re emotionally ready to listen to and follow instructions — often around 7 or 8 years old.
Qualified supervision and good technique are essential.

The International Olympic Committee’s consensus on youth athletic development also recommends building strength and movement skills as part of a well-rounded athletic foundation (Bergeron et al., 2015).

Why it helps young athletes

Benefit	What it means on the pitch or court
Stronger muscles and tendons	Better able to handle jumping, landing and changes of direction
Better movement control	Safer landings, more efficient running
Bone strength	Childhood and adolescence are key times for building bone
Confidence	Feeling strong carries over into sport and daily life

The WHO recommends that children and adolescents include muscle- and bone-strengthening activities at least three days a week as part of their 60 minutes of daily activity (Bull et al., 2020).

What good youth strength training looks like

Technique first: bodyweight and light loads until movements are mastered.
Qualified supervision: a coach trained in youth strength and conditioning.
Gradual progression: small increases in load or difficulty when technique is solid.
2–3 sessions a week, on non-consecutive days.
A proper warm-up and a safe training environment.
Fun and variety — games, challenges and movement skills.

Sample beginner session (ages 10–14)

Exercise	Sets × reps
Bodyweight squat	2 × 10
Push-up (incline if needed)	2 × 8
Glute bridge	2 × 12
Lunge (stationary)	2 × 6 each leg
Plank	2 × 20 seconds
Jump and stick the landing	2 × 5

What about heavy lifting and maxing out?

The consensus supports progression to heavier loads for trained young people with excellent technique and qualified supervision (Lloyd et al., 2014). What it doesn’t support is unsupervised maxing out, poor technique or copying adult bodybuilding programmes.

Red flags

No warm-up or supervision
Technique breaking down to lift more weight
Pain during or after lifting (as opposed to normal muscle tiredness)
Programmes copied from adult athletes

Progressing safely

Stage	Focus	Example progressions
1	Learn movement patterns with bodyweight	Squats, lunges, push-ups, bridges, planks
2	Add light external load	Medicine balls, light dumbbells, resistance bands
3	Build strength with good technique	Goblet squats, rows, presses with supervision
4	Advanced (older, trained teens)	Barbell lifts taught by a qualified coach

Move to the next stage only when technique is consistently good.

Finding a good coach

Look for a coach with a recognised strength and conditioning qualification and experience with young athletes. A good youth coach:

Prioritises technique over load
Keeps sessions fun and varied
Knows how to adapt for growth spurts
Communicates with parents and sport coaches

How it fits with sport

Two short strength sessions a week (30–45 minutes) can sit alongside team training. On busy weeks, a short strength-and-movement warm-up before training is a great minimum. See our injury-prevention warm-up.

Equipment for home practice

Most youth strength work needs very little equipment: a mat, a resistance band, and perhaps a medicine ball or light dumbbells for older children. Bodyweight exercises done well are the foundation at every age, and they can be practised safely at home between supervised sessions.

FAQ

Will it make my child bulky? Before puberty, strength gains come mostly from the nervous system learning to use muscles better, not from large increases in muscle size.

Can girls do strength training? Absolutely — and it may be especially valuable for injury prevention in many sports.

The bottom line

Supervised, technique-focused strength training is safe and beneficial for children and teens, from around age 7–8. Start with bodyweight, progress gradually, train 2–3 times a week, and make it fun.

Sources

Lloyd RS et al. (2014). Position statement on youth resistance training: the 2014 International Consensus. British Journal of Sports Medicine. doi:10.1136/bjsports-2013-092952
Bergeron MF et al. (2015). International Olympic Committee consensus statement on youth athletic development. British Journal of Sports Medicine. doi:10.1136/bjsports-2015-094962
Bull FC et al. (2020). World Health Organization 2020 guidelines on physical activity and sedentary behaviour. British Journal of Sports Medicine. doi:10.1136/bjsports-2020-102955

This article is general education for healthy adults, not medical advice. Check with a qualified professional before starting a new exercise or nutrition plan, especially if you have a medical condition. Full disclaimer.