Is it safe?
Yes, when it is supervised and properly coached. Both the UK Strength and Conditioning Association and the US National Strength and Conditioning Association have published position statements saying that well-supervised resistance training is safe and beneficial for children and adolescents. The worry that lifting "stunts growth" or damages growth plates is not supported by the research. The risks come from poor technique, too much load too soon, and no supervision.
What are the benefits?
- Stronger muscles, tendons and bones
- Lower risk of sports injury, especially around the knees and ankles
- Better sprinting, jumping and changing direction
- Better body control and coordination
- Confidence, discipline and a healthy relationship with exercise
What does good youth coaching look like?
Children are not small adults. A good youth programme is built around how developed your child is, not just their age. At The Workshop that means:
- Technique before load. Bodyweight and control first. Weight is added only when movement is good enough.
- Small groups or one-to-one. Every rep is watched and coached.
- Fun and variety, especially for 8–12 year olds. Games, challenges and lots of different movements.
- Planned around their sport, school PE and club training, so total load stays sensible.
- Progress you can see, through regular testing and plain-English reports for parents.
Growth spurts
During a growth spurt, many young athletes temporarily lose coordination, feel stiff, or get aches around the knees and heels. This is common and usually settles. It is a time to adjust training, not stop it. Tell your coach when your child is growing quickly, and expect the programme to change.
How much is enough?
For most young athletes, one to three short S&C sessions a week is plenty alongside their sport. Watch for warning signs of doing too much: ongoing tiredness, niggles that keep coming back, falling motivation or poor sleep.
Questions to ask any coach
- What qualifications do you hold in strength and conditioning or youth training?
- Are you DBS checked, insured and trained in safeguarding and first aid?
- How do you decide when a child is ready to lift weights?
- How many children do you coach at once?
- How will you fit this around my child's sport and school?
- How will I know if it's working?
Any good coach will be happy to answer all six. Rob will.
Further reading: Lloyd et al., Position statement on youth resistance training: the 2014 International Consensus (British Journal of Sports Medicine) · Faigenbaum et al., Youth resistance training: updated position statement (NSCA, 2009).