As our kids grow, exploring new interests and getting more involved in sports, one question pops up more frequently in conversations with other parents: “Should kids actually strength train?”

It’s a great question, and one that Shaun and I are frequently asked at Telos. The quick answer? A resounding yes! But — and this is a critical “but” — it has to be done the right way.

Another important thing to keep in mind is that the strength training we do as adults differs significantly from how it should be for kids, especially those just starting out. 

Just like anything in the vast world of sports, fitness, or nutrition, there’s a whole lot of conflicting, confusing, and sometimes downright dangerous information floating around.

So, today, we’re doing what we do best: helping you cut through the noise and stick to the facts. We want to arm you with insights backed by research and years of practical data.  

Coach Shaun has devoted the last 15+ years to learning about the safest, most effective ways for kids to enter the weight room. And our own kids, at 8 and 11 years old, have been in the gym for years already. 

Are they loaded up with a lot of weight and hitting maxes? Absolutely not. However, they are learning how to move well in many directions, mastering proper form, and building true athleticism – foundational skills that will benefit them regardless of the sports they end up playing (or even if they don’t play any at all!).

Before we get going, a quick reminder: This blog isn’t about creating mini bodybuilders; it’s about building strong, resilient, and confident kids who are ready for whatever life throws their way.

What Parents Should Know About Strength Training for Young Athletes

The landscape of youth sports has shifted dramatically. Club sports and early specialization are increasingly popular, leading many parents to wonder if adding “strength training” to their child’s already packed schedule is even a good idea. On the flip side, we’re also seeing more kids leading sedentary lifestyles than previous generations, raising concerns about their long-term health and well-being.

For both scenarios, a common question echoes in parents’ minds: “Is strength training safe for my child?”

The definitive answer is yes, when done correctly. But understanding how to approach it is absolutely critical. Here’s what every parent should understand about safe, effective strength training for young athletes, straight from the wisdom of Coach Shaun and backed by years of experience and data:

Progress Over Pressure: How to Manage Training Load

Young athletes thrive on progression – a gradual, thoughtful increase in challenge – not relentless pressure. While it’s incredibly tempting for parents and coaches to want to see rapid improvement, pushing too hard too fast often backfires in the form of burnout, frustration, or worse, injury.

Here’s the basic, foundational truth of how bodies adapt:

• Holding training load constant for too long? Your child’s progress will stall. Their body needs a new stimulus to continue growing stronger and more capable.
• Increasing load too quickly? You might see some short-term gains, yes. But this rapid increase comes with a significantly higher risk of injury, and can often lead to kids losing interest or even developing a negative association with exercise.

The true secret lies in progressive overload – a systematic and gradual increase in training demands over time. This doesn’t solely mean adding more weight to a bar (especially for younger kids!). Parents and coaches should look at several smart, varied ways to increase the training load:

• Increase session duration or density: Can they work for a slightly longer period, or do more quality work in the same amount of time?
• Add more exercises that challenge different movement patterns: Broadening their movement vocabulary is key for overall athleticism.
• Train more frequently, if recovery is good: An extra session a week might be beneficial if their body is adapting well and they’re not showing signs of fatigue.
• Reduce rest periods: This increases intensity without adding a single pound of weight, making the existing exercises more challenging.
• Increase resistance – slowly and with proper form: When appropriate, and only when form is perfect, a gradual increase in weight can be introduced.

Impatient coaches who rush this process, often driven by a desire for quick wins or a “more is better” mentality, frequently burn kids out – or sadly, drive them away from training altogether. Remember, we’re building a lifelong relationship with fitness, not just a seasonal sport.

The Enduring Power of Progression

A gradual and consistent approach to training doesn’t just lead to physically stronger athletes and fewer injuries; it has a major impact on their mental and emotional growth too. When progress is steady and manageable, it keeps training enjoyable, confidence-building, and empowering, rather than frustrating, painful, or overwhelming.

Kids don’t just need more work; they need the right kind of work, introduced at the right time. A thoughtful training plan avoids abrupt spikes in intensity that the body isn’t ready for. It takes into account the individual child’s unique stage of development – their physical maturation, skill level, and even their emotional readiness. This tailored approach fosters resilience and a love for movement that lasts far beyond their youth sports career.

Coordination Comes First

For young athletes, coordination isn’t just a nice-to-have; it’s the fundamental building block for all athletic skill development. And here’s the fantastic news: exposing kids to a wide range of drills and diverse movement patterns dramatically improves their coordination. Think about it: stronger, faster, and more enduring athletes who can control their bodies learn new sport-specific skills much more quickly and efficiently.

Consider coordination as the crucial bridge between raw physical strength and seamless, high-level sport-specific performance. An athlete who is versatile in general movement – who can jump, land, twist, turn, push, and pull with control – will adapt more quickly and master the unique demands of their chosen sport with greater ease and less risk of injury. This is why multi-sport play and varied movement are so important in early development.

A Philosophy Rooted in Simplicity: Timeless Training Principles

The human body, in its fundamental design, hasn’t changed much over the last few thousand years. While fitness trends may come and go with flashy new equipment and the latest fads, good training principles are timeless. Here’s what that looks like in practice for youth athletes:

• Focus on technique over novelty: Don’t chase every new fitness fad or complex exercise. Mastering fundamental movements with perfect form is infinitely more valuable than doing a dozen different exercises incorrectly.
• Simplify, don’t complicate: Building long-term success comes from truly mastering basic movements like squats, lunges, pushes, pulls, and hinges. Complexity can be added later, but the foundation must be solid.
• Encourage multi-sport participation and varied movement: This is crucial for preventing overuse injuries that come from repetitive motions in a single sport. It also combats mental burnout, keeping the joy in physical activity.
• Reinforce basic motor skills: Skipping, jumping, hopping, throwing, catching – these are essential building blocks. Consistent practice and purposeful drills that reinforce these skills are key.
• Improve flexibility, balance, coordination, and functional strength: These are the pillars of a resilient, adaptable body.
• Strengthen the hips, core, and extremities: These are the “engine rooms” of movement, providing the power and stability for virtually every athletic action.
• Use appropriate tools: Medicine balls, resistance bands, light dumbbells, and sleds are excellent tools to train the body in dynamic, sport-specific ways without excessive heavy lifting.

Energy Systems and Mental Growth

Strength training isn’t just about building big muscles; it’s about developing the whole athlete. Endurance matters, even in strength training. Building a solid aerobic base helps young athletes recover faster, not only during a single session but also between training days. As they mature, anaerobic work (short, intense bursts of effort) can be added gradually and safely.

And just as important, if not more so, is the mental and emotional development that accompanies structured training:

• Teach athletes to focus, breathe, and stay present: These are invaluable life skills that translate far beyond the gym or playing field.
• Help them develop mental concentration and body awareness: Understanding how their body moves and responds builds confidence and control.

Don’t Skip Unstructured Play

Not all strength and athleticism come from structured, coached training sessions. Kids absolutely need free play – time to run, jump, climb, explore, and interact with peers on their own terms, without adult interference. This type of self-directed play is crucial for boosting creativity, developing social skills, fostering problem-solving abilities, and building emotional resilience. It’s where kids naturally develop a wide range of movement skills and learn how their bodies work in diverse environments.

The Bottom Line for Parents: 

Strength training can be an incredible, transformative tool for young athletes. It builds physical capabilities, boosts confidence, prevents injuries, and instills lifelong healthy habits. 

However, it’s effective and safe only when it’s built on patience, variety, and sound fundamental principles. If you’re a parent looking to support your child’s athletic development, look for coaches and programs that value long-term growth, overall well-being, and a holistic approach over quick results or early specialization.

Remember: We’re not just building athletes in the gym; we’re helping kids grow into strong, healthy, resilient, and confident humans, ready for whatever life throws their way.

Curious about how we implement these principles? Telos offers safe, effective strength training classes specifically for kids ages 7-10 and teens 11-14.