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!
"A2 Physical Therapy has been an amazing place to be at for the past 3 years training with Kristi Cruz. I have had knee and shoulder issues and Alika has been great getting me back to doing the things I love. The staff here is always so loving and kind. I know when I come here I am always excited to be here. I love getting the warm smiles from everyone!"
− Haeli
"I found A2 Physical therapy was able to give me the help I needed in the exercises and cupping they gave me to loosen up my stiff joints and muscles that I could hardly move due to surgery, stiffness, and soreness. I think A2 PT are running a top notch business. The therapists that worked with and on me were extremely courteous. Molly was so helpful in my therapy and an absolute delight to work with. She got me back to 100% in just 4 weeks and my visits were 1 day a week. This was my first experience working with PT’s and it was totally a wonderful experience. Thank you A2 Physical Therapy and thank you Ms. Molly Daugherty for working with me and making my recovery and stability improve so quickly. Should I need PT again I will call you. Again many thanks."
− Diane
"I started at A2 about mid-July and I am in the 9:00 am Friday class. A2 has opened me up to new levels of a workout. There is no “golden Standard”. Everyone goes to the best of their abilities. I feel like I can workout without being judged. In my class there are my mom, dad, aunt Lori, aunt Amber, my cousin Mandy and our newest addition Randy. Kristi is always encouraging us to give our all. She is never telling us that we aren’t doing the workout right. Instead she helps us grow by kindly telling us if we do it this way we will get more out of it and she always helps us get there. I decided to do cross country this year and I feel like I can go and be successful and strong because of my A2 workout. Thank you so much for helping me grow in my health."
− Genevieve