YES, YOUR KIDS SHOULD BE STRENGTH TRAINING!
HERE IS WHY...
In 1997, I was just four years old. My parents rented a small two-bedroom house in a quaint
residential neighborhood nestled between three different public parks. I can remember spending
almost every day being outside and extremely active. I would climb playground structures, jump
out of trees, and sprint down hills almost daily. Of course, this constant activity often resulted in
little nicks, bruises, and minor injuries.
These are all things we expect to see from kids, right? Yet, when it comes to strength training,
we often hesitate. Questions like "Should my kid be lifting weights right now?" and "Will it stunt
their growth?" or "Will they hurt themselves?" are common. But let's consider the math and the
reality of children's physical activities.
Comparing Everyday Activities to Weightlifting
Kids naturally engage in activities that involve significant physical exertion. Climbing, sprinting,
jumping, and rolling are all athletic movements. Think about the forces at play when a child
jumps off a tree limb 6 to 8 feet in the air, attempting to land on their feet. Compared to these
everyday activities, the controlled environment of weightlifting, when done correctly, can actually
be safer and more beneficial.
Benefits of Strength Training for Kids
Strength training offers numerous benefits for young athletes:
● Neuromuscular Facilitation/Efficiency: Enhances coordination and the ability to
perform complex movements.
● Improved Bone Density: Helps prevent diseases such as sarcopenia and osteoporosis
later in life.
● Mood Regulation: Physical activity is known to improve mood and reduce symptoms of
anxiety and depression.
● Skill Development: The more physical skills children have, the better they can navigate
the world.
● Social Opportunities: Strength training can be a social activity, helping kids make
friends.
● Cognitive Performance: Physical activity has been linked to improved cognitive
function.
● Sleep Quality & Duration: Better sleep contributes to brain health, emotional and
mental well-being, and physical recovery.
● Self-Perception, Self-Efficacy, Self-Esteem: Boosts confidence and independence.
Appropriate Strength Training for Kids
It's important to approach strength training with the right mindset and techniques:
● Load: Start with light weights or bodyweight exercises.
● Movement Skill: Focus on learning proper movement patterns.
● Intensity: Keep workouts appropriate for the child’s age and development level.
● Technique/Form: Emphasize correct form to prevent injuries.
● Mood/Motivation: Ensure the child is motivated and enjoys the activity.
A Lifetime of Benefits
Children will not remain kids forever. Strength training prepares them for the obstacles life will
throw their way. While there are exceptions to everything, it benefits individuals of any age to
begin preparing for life's challenges, and strength training is an excellent start.
Whether your child is a daring stuntman, an energetic ball of energy, or a master escape artist,
strength training can provide a solid foundation for their physical and mental development. So,
yes, your kids should be strength training!
-Colin Nichols
For more detailed information and guidance, you can refer to resources like the National
Strength and Conditioning Association's publication on this topic:
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