The Benefits of Strength Training for Kids | A Safe and Effective Activity

Kids' fitness strength training session, with children performing bodyweight squats to improve lower body strength and overall fitness

Strength training is not just for adults, it's also an excellent activity for kids. Many people believe that weightlifting and other forms of strength training are dangerous for children, but research shows that it can be a safe and effective way to promote physical development, improve sports performance, and enhance overall health. In this article, we will explore the benefits of strength training for kids and how parents can encourage their children to participate in this activity.

What is Strength Training?

Before we delve into the benefits of strength training for kids, let's define what it is. Strength training is any form of exercise that involves using resistance to strengthen muscles. This can include weightlifting, bodyweight exercises, resistance bands, or even using household items like milk jugs or backpacks as weights. The goal of strength training is to gradually increase the load on the muscles, which promotes muscle growth and improves strength.

The Benefits of Strength Training for Kids

There are numerous benefits of strength training for kids, including:

1. Improved Physical Health

Strength training can improve overall physical health by promoting muscle growth, bone density, and cardiovascular fitness. Studies have shown that strength training can also reduce the risk of injury during sports and other physical activities.

2. Enhanced Sports Performance

Strength training can also enhance sports performance by improving strength, power, speed, and endurance. Many professional athletes incorporate strength training into their training regimen to improve their performance on the field or court.

3. Increased Confidence and Self-Esteem

Strength training can boost confidence and self-esteem in kids by improving their physical appearance and athletic abilities. This can help children feel more confident and self-assured in other areas of their lives.

4. Improved Body Composition

Strength training can help kids maintain a healthy weight and improve body composition by building muscle mass and reducing body fat. This can improve overall health and reduce the risk of obesity and related health problems.

5. Better Posture and Movement Patterns

Strength training can improve posture and movement patterns by strengthening the muscles that support the spine and other joints. This can reduce the risk of back pain and other musculoskeletal problems.

6. Improved Mental Health

Strength training can also improve mental health by reducing stress, anxiety, and depression. Exercise, in general, has been shown to release endorphins, which are natural mood-boosters.

How to Encourage Kids to Participate in Strength Training

Now that we've explored the benefits of strength training for kids, how can parents encourage their children to participate in this activity? Here are some tips:

1. Make it Fun

Make strength training fun by incorporating games, challenges, and rewards. Encourage your child to set goals and track their progress to stay motivated. Using games like Boardgains is a great way to make fitness fun for kids. 

2. Start Slow

Start with bodyweight exercises or light weights and gradually increase the load as your child's strength improves. Be sure to provide proper instruction and supervision to ensure safety.

3. Set a Good Example

Lead by example by incorporating strength training into your own fitness routine. Children are more likely to adopt healthy habits if they see their parents doing the same.

4. Make it Social

Encourage your child to participate in strength training with friends or teammates. This can make it more enjoyable and provide a sense of community.

5. Focus on Proper Form

Proper form is essential for safety and effectiveness in strength training. Be sure to teach your child proper form and provide feedback to ensure they are performing exercises correctly.


Strength training is an excellent activity for kids that can promote physical development, improve sports performance, and enhance overall health. With the right guidance and support, parents can encourage their children to participate in strength training in a safe and effective way. By making it fun, starting slow, setting a good example, making it social, and focusing on proper form, parents can help their kids reap the many benefits of strength training.


  1. Is strength training safe for kids?

Yes, when done properly and under appropriate supervision, strength training can be safe for kids.

  1. What age is appropriate to start strength training?

Children as young as 7 or 8 years old can begin strength training with bodyweight exercises and light weights. However, it's important to provide proper instruction and supervision to ensure safety.

  1. Will strength training stunt my child's growth?

No, this is a common myth. Strength training has been shown to have no negative impact on growth in children.

  1. How often should kids do strength training?

Kids should do strength training 2-3 times per week, with at least one rest day in between sessions.

  1. Can strength training help prevent sports injuries?

Yes, strength training can improve muscular strength and endurance, which can reduce the risk of sports-related injuries.

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