By Fred Daniels
As fall sports come to a close and the winter offseason begins, many parents are wondering how can they put their child in a position to have more success next season than the last. For years the offseason motto has been “Bigger Faster Stronger”. In regards to youth athletes, “Bigger” isn’t necessarily something we can control. I talked about ways to improve speed a little while back check out https://www.teamd1sp.com/post/design-a-stunning-blog. Strength is another area that youth athletes can improve and use as an advantage over their competition.
The number one question I get around this time of the year (especially from football dads) is, “When can my child start lifting weights?” or “Will lifting weights stunt their growth?”. The answer, although sometimes controversial is pretty simple. The consensus among most Physicians is that children are ready to begin strength training around 7 years old. (Mayo) This is based on the idea that at this time a child can follow directions well enough to execute an exercise properly. Lifting weights properly does not have an adverse effect on growth. Injuries from improper lifting, just like injuries from in-game collisions or falls, can cause harm to a child's growth plates, which are small areas of cartilage that have not yet been turned into hard bone. (Bubnis) If your child is using proper technique while lifting, this won’t be an issue.
Weight lifting is going to be an essential tool in training for most athletes so it’s understandable that you would want to get your child started as soon as possible. Here are some things to consider to make sure your child is safe and productive while doing so.
1. Hire a Professional
The most important part of a youth strength program is safety. Step one is getting someone in the room that knows what they’re doing. Make sure the coach you’re working with specializes in youth fitness. Reach out to us at and we'll do our best to find a trainer in your area.https://www.instagram.com/coachfredd1/ .
2. Strength Train, Then Weight Lift.
Before your child touches any weights they should be able to perform simple bodyweight exercises. It’s impossible to execute weightlifting exercises without stability and core strength. Once they can master those, move onto small resistance equipment like power bands, super bands, and medicine balls. I recommend using stationary machines before free weights, especially for children under 13.
3. The Goal is to Make Muscles Efficient, Not Big.
The effects of weightlifting for youth athletes are primarily neuromuscular. We are looking to improve muscle efficiency and endurance, not size The process of muscle building includes hormones that your child doesn’t have yet. Loading a ton of weight on them only adds to the risk of injury. The goal should be able to perform controlled repetitions with the full range of motion.
4. Scale Down the Volume.
A youth strength program shouldn't look at all like an adult’s. No four set routines, no single body group splits (i.e. leg day, arm day, etc.). Keep it to 2 sets per exercise, and work the entire body.
5. Rest and Recover
Before puberty children not only do not have the hormones to create large muscle growth, but muscle recovery also isn't as efficient. Therefore proper sleep and recovery days between strength sessions are critical. Trying to push through too much pain and soreness will often lead to poor form and then injury. Remember the keyword is efficiency.
A child can gain a lot from strength training at a young age. It can increase bone strength, reduce the risk of injury and even boost a child’s confidence. Weight lifting can be intimidating for young athletes and therefore getting them introduced to it at a young age can be helpful. As parents and coaches, we need to make sure that we are bringing them in the right way. Get a pro, take it slow, be efficient and LET THEM REST.
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Works Cited
Bubnis, Daniel. “Does Lifting Weights Stunt Growth? What The Science Says.” Healthline, 18 June 2018, https://www.healthline.com/health/does-lifting-weights-stunt-growth#What-does-the-science-say. Accessed 18 December 2021.
Mayo Clinic Staff. “Strength Training: Ok for kids?” Mayoclininc.org, 2021, https://www.mayoclinic.org/healthy-lifestyle/tween-and-teen-health/in-depth/strength-training/art-20047758#:~:text=During%20childhood%2C%20kids%20improve%20their,practice%20proper%20technique%20and%20form. Accessed 2021.
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