In the past, many people were told that kids should not do strength training because it would hinder their growth. Well, today we know that is absolutely false. Furthermore, we know that strength training is actually a great way to get kids of all ages exercising and improving their health.

My good friend, Avery Faigenbaum, PhD, is a world renowned researcher and the leading authority on strength training for kids. He also happens to be a major supporter of strength training for kids. His and other research has shown that strength training not only helps kids improve their overall conditioning, energy levels and sports performance, but also self confidence and general outlook. Studies have shown that children as young as six years old can benefit from strength training.

The key to developing a strength training program for a child or a teenager is to make sure it is appropriate for them. This is no different than when we are designing a program for a beginning adult. Everything comes down to the individual’s needs and level of experience. In the case of children or teenagers, we are also taking into account their level of maturity and age. Psychological factors and physical development are both essential to determining the appropriate program. Many eight year olds have the maturity of 14 year olds and vice versa.

An appropriate training program for boys and girls at a beginner’s level should emphasize proper technique, learning a variety of exercises and having fun. A poor experience for someone at this age could lead to them being turned off all together. Most youths should not be training for bodybuilding purposes and thus should not be following programs that have this as goal.

Two of the most important considerations when it comes to the actual program are the quality of the instruction and the level of progressions. It is critical that the person showing the child how to lift properly has experience or an awareness of how to work with children or someone at the youth level. Training individuals in this age group cannot be rushed. They must progress slowly to ensure that their bodies and minds are adapting to the new exercises and movements. Additionally, there is a higher risk of overuse injuries with youths, so it is important that the overall training is of an appropriate level. Increasing weight in five to 10 per cent increments is recommended once a particular weight has been mastered.

As a general guideline, most beginners in this age group should be able to complete five to eight basic exercises for two sets of 12-15 repetitions. This could be repeated two to three times per week.

I strongly suggest you work with a professional at the beginning of the exercise program for anyone in this age group to ensure proper technique and coaching takes place. Unfortunately, there are not many youth specific certifications available for personal trainers, so you will have to look for someone that has experience working with younger aged clients.