The question of when children and adolescents should start strength training is often debated. In the past, it was often assumed that strength training in early adolescence was detrimental to growth, but current scientific findings largely refute this assumption. With the right techniques and an age-appropriate approach, weight training can provide valuable support for physical development from a young age.
Start early, but train appropriately.
Children as young as 6 to 8 years old can start with light strength training focussed on movement learning. This is less about lifting heavy weights and more about learning the correct technique for basic movements such as squats, press-ups or lifting light objects. These exercises promote body awareness, coordination and mobility.
Benefits for health and development
Research shows that strength training has numerous health benefits. It improves bone density, helps build muscle mass and promotes healthy posture. It also helps to boost self-confidence and develop discipline (1,2). It also helps to prevent injuries by strengthening muscles and tendons required for sports or other physical activities (3).
Puberty and strength training
During puberty (around 12 to 14 years of age), adolescents can engage in more intense forms of exercise. At this stage, many begin to use weights or gym equipment. However, it remains crucial that the technique remains correct and the training is controlled. Here too, guidance from a trainer or a knowledgeable person is essential to avoid overloading and injuries.
Puberty is also a time when hormonal changes favour muscle growth, especially in boys due to increased testosterone production. This means that adolescents respond well to training during this phase and can make significant progress (4).
Growth myth
The belief that strength training impairs growth has been largely debunked. There is no scientific evidence that moderate, age-appropriate strength training has a negative effect on length growth. In fact, correctly performed strength training in adolescence can promote bone health and reduce the risk of injury in sports (1,2).
What should you pay attention to?
Technique is a priority: Especially for younger athletes, the focus should always be on technique.supervision by professionals: A qualified trainer can help to train safely and effectively gestalten.Regelmual breaks and recovery: Young athletes need sufficient time for regeneration in order to avoid overloading and overtraining vermeiden.Spielerische approaches: Training methods should be playful, especially at an early age, in order to make sport fun.
Conclusion
You can start strength training at a young age as long as it is adapted to your age and physical development. Used correctly, strength training offers numerous benefits for the health, strength and body control of children and young people. It is crucial that training is always carried out safely and under professional supervision to minimise risks and ensure long-term enjoyment of the sport.
Sources
1. Kitsuda, Y., Wada, T., Noma, H. et al. Impact of high-load resistance training on bone mineral density in osteoporosis and osteopenia: a meta-analysis. J Bone Miner Metab 39, 787-803 (2021). https://doi.org/10.1007/s00774-021-01218-1
2. Franco, Cristiane M.C.1; Carneiro, Marcelo A.S.1; de Sousa, Jairo F.R.1; Gomes, Gederson K.1; Orsatti, Fábio L.1,2. Influence of High- and Low-Frequency Resistance Training on Lean Body Mass and Muscle Strength Gains in Untrained Men. Journal of Strength and Conditioning Research 35(8):p 2089-2094, August 2021. DOI: 10.1519/JSC.0000000000003145
3. Ferri-Caruana A, Prades-Insa B, Serra-AÑÓ P. Effects of pelvic and core strength training on biomechanical risk factors for anterior cruciate ligament injuries. The Journal of Sports Medicine and Physical Fitness. 2020 Aug;60(8):1128-1136. DOI: 10.23736/s0022-4707.20.10552-8. PMID: 32955839.
4. Griggs, R. C., Kingston, W., Jozefowicz, R. F., Herr, B. E., Forbes, G., & Halliday, D. (1989). Effect of testosterone on muscle mass and muscle protein synthesis. Journal of applied physiology (Bethesda, Md. : 1985), 66(1), 498-503. https://doi.org/10.1152/jappl.1989.66.1.498
5. Behm, D. G., et al. (2008). Resistance training for children and adolescents: Are there health outcomes? Sports Medicine.
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