Why Your Kid Is Not Too Young for Strength Training (And Why It Matters Now)

When parents bring their kids in, the goals are almost always the same:

• “They need to get faster.”

• “Their first step is slow.”

• “They struggle to change direction.”

• “Their sprint mechanics aren’t great.”

  
  

All valid concerns. But here’s the part most people overlook:

You don’t fix those problems by only practicing speed.

The Foundation: Strength Drives Speed

If we did nothing but introduce structured strength training,even just bodyweight work,most kids would get faster.

Why?

Because force is the foundation of speed and power.

Speed isn’t just about moving your legs quickly. It’s about how much force you can put into the ground with each step. The more force an athlete can produce, the more potential they have to accelerate, decelerate, and change direction efficiently.

Think of it like this:

• Strength = your engine

• Speed = how fast you can use that engine

If the engine is small, there’s a limit to how fast you can go,no matter how much technique work you do.

Strength Raises the Ceiling

Getting stronger doesn’t automatically guarantee your child becomes faster, but it raises their athletic ceiling.

A stronger athlete has:

• More force production capacity

• A bigger foundation for speed and power

• Greater ability to absorb and redirect force (key for change of direction)

  
  

Once that foundation is built, speed, agility, and sport-specific skills become much easier to develop.

Strength Training for Kids = Smart, Not Extreme

To be clear: Strength training for kids does NOT mean heavy barbells and maxing out.

It can be as simple as bodyweight:

• Squats

• Lunges

• Push-ups

• Crawls

• Jumps and landings

• Light resistance training

  
  

Early on, the goal is movement quality, not load.

We’re teaching kids how to:

• Control their body

• Move efficiently

• Build coordination and stability

The Myth: “Strength Training Stunts Growth”

One of the most common concerns I hear from parents is that strength training can stunt a child’s growth.

That idea has been around for a long time, but it’s not supported by research.

Current evidence shows that properly supervised strength training is safe for kids and does not negatively impact growth or development.

When strength training is age-appropriate and coached correctly, it actually helps support healthy development by:

• Strengthening muscles and connective tissue

• Improving bone density

• Reinforcing proper movement patterns

Research in pre-adolescent children (approximately 8–12 years old) has shown that structured resistance training can significantly improve sprint performance, jumping ability, and overall motor skill development compared to non-training peers (Faigenbaum et al., 2002).

Nothing in the program was heavy or maximal. The focus was on movement skill, coordination, and controlled force production, not lifting heavy weight.

Kids improved sprinting and jumping  by learning how to better produce and control force.

There is no evidence that it stunts growth plates or limits height potential.

If anything, avoiding strength training while kids participate in high-speed, high-impact sports may actually leave them less prepared for the demands placed on their bodies.

The real risk isn’t strength training, it’s not preparing kids for the forces their sport already demands.

Injury Reduction Matters Just as Much

Strength training doesn’t just improve performance, it reduces injury risk.

Any coach who says they can prevent injuries is overselling it.

Sport is inherently aggressive. Life is inherently unpredictable. Injuries can still happen no matter how well you train.

What we can do is build a stronger, more resilient body that’s better prepared for the demands placed on it, so when those forces show up, the body has a better capacity to handle them.

Stronger muscles, tendons, and connective tissues help kids:

• Handle the demands of their sport

• Decelerate safely

• Stabilize joints under load

  
  

Research has consistently shown that structured strength and neuromuscular training programs can significantly reduce sports-related injuries in youth athletes (Lauersen et al., 2014; Myer et al., 2011).

Start Early, Build It Right

You don’t wait until bad habits or injuries show up.

Starting early allows kids to:

• Learn proper movement patterns

• Build confidence in their body

• Develop a long-term athletic foundation

  
  

This is a slow cooker process, let’s build it the right way from the start.

Final Takeaway

Strength training isn’t about turning kids into bulky machines.

It’s about giving them the tools to:

• Move better

• Get stronger

• Stay healthier

• Perform at a higher level

  
  

Strength is the foundation. Everything else builds on top of it.

Start your kids now!

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References 

Faigenbaum, A. D., Westcott, W. L., Loud, R. L., & Long, C. (2002). Effects of resistance training on motor performance skills in children and adolescents. Research Quarterly for Exercise and Sport, 73(4), 438–444. 

Lauersen, J. B., Bertelsen, D. M., & Andersen, L. B. (2014). The effectiveness of exercise interventions to prevent sports injuries: A systematic review and meta-analysis of randomised controlled trials. British Journal of Sports Medicine, 48(11), 871–877. https://doi.org/10.1136/bjsports-2013-092538