Note – This is a brief 600 words summary of our full article on Youth Resistance Training (~3300 words; 36 references). If you are interested in learning about this topic in greater detail or want to get links to the references used, please download the full text here!

Key Points

1.     Fears surrounding youth resistance training are largely unfounded.

2.     Low levels of fitness and early specialization can significantly increase an athlete's risk of injury.

3.     Research has consistently shown that resistance training in youth is safe and can decrease sports-related injuries.

4.     Resistance training has substantial health and performance benefits for children when appropriately designed and implemented.

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Is resistance training safe for my child?

The most common question we get from parents is, “Are lifting weights safe?” Parents have heard, often from other parents, that it could stunt growth, damage delicate growth plates, lead to imbalances, or increase the likelihood of injury. The good news is, that despite these concerns, there is an overwhelming amount of research showing the contrary. We know that youth resistance training, when developed and implemented by qualified coaches, does not increase injury risk, damage growth plates, or is in any way riskier than involvement in a sport itself (link). What is more likely to injure a child is having low levels of physical fitness and specializing too much in one sport, as this stunts their overall physical development.

We actually have strong evidence that properly implemented resistance training has a potent effect on reducing sports-related injuries. We know that individuals who regularly participate in resistance training experience half as many overuse injuries (link) and can reduce sports-related injuries by up to 70% (link)! We also know that stronger athletes tend to be injured less frequently (link) most likely because they are more capable of handling the speeds and forces of their sport. Resistance training that is properly coached and implemented is very safe for youth athletes and provides powerful protection against injury.

What benefits can my child expect?

 Only ⅓ of Canadian children are achieving the recommended physical activity minimums of 60 minutes per day. Introducing kids to resistance training can be an effective way to get them more active. Research has consistently shown the benefits of resistance training for youth in terms of overall health as well as sports performance.

Health Benefits

• Fewer injuries

• Stronger bones and tendons

• Improved body composition

• Better mental health and psychological development

• Fewer health complications later in life

• More nutrition dietary choices

Performance Benefits

• Improved speed and power

• Agility

• Jumping ability

• Coordination

• Balance

• Better sports skills

What does an age-appropriate training program look like?

Although there is no minimum age requirement for participating in a structured youth resistance training program, each individual athlete should have the ability too:

1.     Accept and follow instructions 

2.     Understand basic safety considerations

3.     Is self-motivated to participate in the program (i.e., not being forced)

The following is an overview of what a properly designed youth resistance training program should consist of:

• Supervised and taught by a qualified coach 

• Perform resistance training 2-3 times per week on non-consecutive days for the majority of the year

• Start each session with a 5-10 minute dynamic warm-up

• Begin with relatively light loads and prioritize correct exercise technique

• Focus on movements that engage all major muscle groups

• Include a variety of external resistances: bodyweight, barbells, sandbags, dumbbells/kettlebells, bands, isometric holds, gymnastics/tumbling, etc.

• Focus on foundational movements like squatting, hinging, lunging, pressing and pulling, etc.

• Focus on stability and control before adding speed or load

• Perform 1-3 sets of 6-15 repetitions

• Increase load gradually

• Keep program fresh and challenging by varying the program at regular intervals

• Include coordination elements like running drills, jumping, change of direction, throwing crawling, balancing, etc, to develop general athleticism

• Support proper recovery by encouraging good nutrition, hydration, and sleep

• Support and encouragement from coaches and parents will help with long term adherence