Resistance Training for Children

Who Should Try Resistance Training and Why?
Studies show that resistance training benefits kids and teens by improving their fitness, strength, and coordination while reducing sports injuries. According to experts like Prof. Faigenbaum, children aged 7-12 should do two supervised sessions per week, using light weights and higher repetitions (15-20 reps).

Is It Safe?
Yes, supervised resistance training is safe for kids and does not affect growth. In fact, childhood is the perfect time to strengthen bones through weight-bearing activities. Trainers should assess each child’s fitness level and teach proper technique to ensure safety.

When Can Kids Start?
Dr. Greg Myer, an expert on the topic, states kids can begin resistance training around ages 7-8, once they can follow instructions.

Benefits of Resistance Training for Kids (7+):

• Health Benefits:

  • Stronger heart and lungs

  • Lower body fat and reduced diabetes risk

  • Healthier bones and less back pain

  • Better long-term health and confidence

• Physical Benefits:

  • Increased strength and coordination

  • Fewer sports injuries

  • Improved motor skills

  • Encourages lifelong exercise habits

What Exercises Are Suitable for Kids?
The 2014 International Consensus recommends light weights, high repetitions, and a mix of exercises like:

• Scapular press-ups or elevated press-up

• Box jumps

• Planks

• Overhead squats (with supervision) using lighter weights so they can lift the weight at least 15 times.

• Pull-ups using TRX or similar straps

• Stretching major muscle groups

National Guidelines:

• UK & Ireland: Encourage daily activity (60 minutes) with muscle-strengthening exercises like climbing or pulling.

• Canada: Recommends supervised weightlifting for kids aged 10+ with light weights and high reps.

• USA: Suggests resistance training 3 times a week but doesn’t detail how.

Why Resistance Training Matters
Today’s kids are less active, spending over 2 hours on screens daily. Resistance training builds strong muscles, bones, and nerves, laying the foundation for long-term health.

Next Steps:
If your child’s school lacks resources for resistance training, consider a physical trainer or gym. Programs like Integrative Neuromuscular Training (INT) combine resistance training with agility and core exercises for safe and effective results.

Key Takeaway:

Encourage kids to start resistance training early! It reduces injuries, combats obesity, and supports healthy development. Ask a PE teacher or trainer to guide your child on this journey.