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Is Strength Training Safe for Kids? What Parents on the Main Line Should Know

Writer: josephaohara
josephaohara
2 days ago
5 min read

If you have ever watched your child try to haul a heavy backpack up the stairs and wondered whether it is time to talk about the weight room, you are not alone. Youth strength training Main Line PA parents ask us about most often comes down to one question: is it safe? The short answer is yes, when it is coached, scaled to the child, and built around technique instead of ego. Here is what the research says, what to do at each stage, and how to spot a program that is not worth your money.


At O'Hara Fitness in Narberth, we have coached athletes from middle school through adulthood for 13 years. We love this topic because the myths are loud and the evidence is quietly on our side.


What the American Academy of Pediatrics Says


The American Academy of Pediatrics (AAP) Council on Sports Medicine and Fitness published its most recent report, "Resistance Training for Children and Adolescents," in Pediatrics in June 2020. It is a revision of the AAP's 2008 policy statement. Two lines from the report's abstract are worth quoting directly:


"Resistance training is becoming more important as an integral part of comprehensive sport training regimens, school physical education classes, and after-school fitness programs."

"Secular declines in measures of muscular fitness in modern-day youth highlight the need for participation in youth resistance training for nonathletes as well as athletes."


In plain English: the pediatricians are saying kids need this, not just varsity athletes. The report reviews both the benefits and the risks and emphasizes that the key ingredients are qualified supervision and proper technique. The National Strength and Conditioning Association reaches a similar conclusion in its youth position statement: a properly designed and supervised resistance training program can help promote and develop exercise habits during childhood and adolescence.


Why It Matters Right Now


The Physical Activity Guidelines for Americans, echoed by the CDC, call for children and adolescents ages 6 to 17 to get at least 60 minutes of moderate-to-vigorous activity every day, including muscle-strengthening activity. Most kids are not getting there: the 2024 U.S. Report Card on Physical Activity for Children and Youth found that only 20% to 28% of 6- to 17-year-olds meet the daily recommendation.


Strength work also pays off quickly. A published review of youth strength training notes that children can improve strength by 30% to 50% after just 8 to 12 weeks of a well-designed program. Better strength supports sports performance, posture, confidence, and healthy habits for life.


Myth Busting: Growth Plates, Stunting, and "Too Young"

Myth: Lifting stunts growth. Growth plates are real and worth respecting, which is why supervision matters. But the major pediatric and strength-and-conditioning organizations have not found that well-designed, supervised programs stunt growth. The injuries that damage growth plates tend to come from poor technique, unsupervised heavy loads, accidents, or overuse, not from age-appropriate training.


Myth: Kids will get bulky. Before puberty, strength gains come mainly from the nervous system learning to recruit muscle, not from big muscle growth. Children get stronger without looking like bodybuilders.


Myth: Wait until high school. Earlier AAP guidance advised avoiding maximal lifts until physical and skeletal maturity. That is not the same as avoiding strength training. A seven-year-old doing squats, push-ups, and carries is not "lifting heavy." They are learning to move.


Youth Strength Training on the Main Line: Age-Appropriate Progressions

Every child develops at a different pace, so treat these as general guidelines, not rules.


Ages 6 to 9: Learn to move.

  • Bodyweight squats, lunges, bear crawls, and wall push-ups

  • Balance holds on one foot

  • Medicine ball throws with a light, soft ball

  • Playful carries, such as hauling a small sandbag across the room

Ages 10 to 13: Build the pattern.

  • Full push-ups, step-ups, and glute bridges

  • Resistance bands for rows and presses

  • Goblet squats with very light dumbbells

  • Core work such as planks and dead bugs

Ages 14 and up: Add load slowly.

  • Barbell basics with a coach, starting with an empty bar or lighter

  • Deadlift patterns with light kettlebells before heavier loads

  • Pulling and pushing balance, so the shoulders stay healthy


In every stage, we progress from technique to volume to load, in that order. If the form breaks down, the weight goes down.


Injury Prevention: Keeping Youth Training Safe

Smart programs reduce risk. Here is our checklist:

  1. Qualified supervision at all times. A coach should see every rep, correct it, and stop the set when form slips.

  2. A proper warm-up. Five to ten minutes of light movement, dynamic stretches, and activation drills.

  3. Right-sized equipment. Adult machines and oversized bars do not fit small bodies.

  4. No maxing out early. Use lighter loads with higher control, such as 8 to 15 repetitions, until technique is solid.

  5. Rest between sessions. Two to three non-consecutive days per week is plenty for most beginners.

  6. Listen to pain. Muscle fatigue is normal. Sharp or joint pain is a reason to stop and get checked.

  7. Fuel and sleep. Tired, hungry kids make more mistakes.


A generic scenario, for illustration: imagine a 10-year-old soccer player who keeps rolling her ankle during pivots. A coach could build a plan around single-leg balance, step-ups, hip strengthening with bands, and landing mechanics. None of it requires a heavy barbell, and all of it supports the sport she loves. (This is an example, not a real client.)


Popular Trends: What Is Hot in Youth Strength Training

  • Resistance bands. Light, portable, and easy to scale for small athletes.

  • Medicine balls and slam balls. Popular for teaching power and coordination safely, especially with soft-shell versions.

  • Kettlebells. Good for carries, goblet squats, and hip hinge practice when sized correctly.

  • Sleds and push carries. Low-impact ways to build leg strength.

  • Balance and stability tools. Balance pads and boards help young athletes build ankle and knee control.

  • Play-based "athletic development" programs. Gamified circuits are replacing the old drill-only model, and kids stay engaged longer.


Be skeptical of any program promising a child a bigger vertical jump in two weeks, or one that treats a twelve-year-old like a mini pro athlete.


How to Choose a Youth Strength Program


Ask these questions before you book:

  • What certifications and youth-specific training does the coach have?

  • How many kids does each coach supervise at once?

  • Does the program start with movement screening and technique?

  • Does training stay scaled to age, maturity, and sport?

  • Is the environment encouraging, not intimidating?


At O'Hara Fitness, sessions are one-on-one in a private gym, so every rep gets a coach's eyes. For teams, we bring strength and conditioning to school weight rooms.

Health note: This article is educational and is not medical advice. Please consult your pediatrician or physician before your child begins strength training, particularly if they have a medical condition, a past injury, or are recovering from illness.


Start Strong in Narberth


Your child does not need to be a star athlete to benefit from strength training. They need good coaching, a smart plan, and a place where trying hard is celebrated. Book a session at O'Hara Fitness in Narberth, PA, serving Lower Merion and the Main Line, at www.oharafitness.net.




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