When Should Kids Start Strength Training?
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By Alika Antone
As the father of four young kids, a physical therapist, and a gym owner, our children get regular gym time. And strength training is part of that. I am often asked the question “When Should Kids Start Strength Training?”
Now a lot of people hear “strength training” and automatically get visions of musclebound folks lifting heavy weights. While lifting weights can be incredibly beneficial, there are lots of ways to gain strength without weights, too.
My kiddos don’t lift heavy weights (yet) — mostly for safety reasons as they are still learning coordination and control of basic functional movements. We enjoy working on balance, coordination, footwork, agility, and power. One of our favorite exercises is sled pushing. It is hard work and challenges power and endurance. The best thing about the sled is that it is not technical at all. It is safe, effective, and the kids love it.
The National Strength and Conditioning Association’s position is that it is “imperative to determine safe, effective, and enjoyable practices by which resistance training can improve health, fitness, and sports performance of younger populations.”
If kids are ready for resistance training, a trained coach can help them build stamina, strength, and cardiovascular endurance — with safety at the forefront. Kids who train with or without weights may see improvements in sports and it may even help them avoid sports-related injuries. Not to mention, it is building a healthy foundation for their futures.
When I hit the gym with my kids, my main focus (beyond safety) is making sure they are having fun, working hard, and learning.
If they love something (like exercise) chances are they will get better at it. Focus on getting your kids to love the gym and what it has to offer to their body, mind, and spirit. Making sure their experiences now are safe, effective, and fun will lead to a continued love of moving their bodies for life!
"Kristi gives me a great positive feeling; to feel good bout myself. I have never been able to keep up on a food journal- now its easy. My personal goals are to have a decreased pulse rate, be fit, and take care of my heart. I come in on Wednedays at 5 am. Sometimes its hard to ge tout of bed, but I know I am working with someone (Kristi) who I am accountable too. Kristi is always so pleasant and never makes me feel ashamed of myself. A2 is a great place, each person is so positive. You learn to feel better by getting your mind to feel better first…. Think positive! I love this place, I will recommend each personto A2 either for PT or personal training. You guys are #1!"
− Suzie
"I’m really glad I am going to A2. My PT Danny is very knowledgeable and courteous. He pin-pointed the area affected in my hip and back. We are working to improve my strength, range of motion and ultimately lessen my pain with Danny’s wide range of stretches and strength techniques to improve my quality of life. So far in the three weeks that I’ve been enrolled I’m very impressed with A2 Physical Therapy. Thanks Danny!"
− Sean
"Before I started coming to A2 I was always tired and could barely pick up or carry my grandchildren a ½ block. After the first 6 weeks of working with Kristi I got a big surprise when I took my grandchildren to a festival and carried the youngest 4 blocks before she woke up enough to walk. I then picked her up and put her on my shoulders so she could see better without effort. I was amazed at how much strength I had gained in a short time. I continue to see improvement in my strength and I’m no longer tired all the time."
− Jacki