Youth Strength Training Guidelines

"In general, if a child is ready for participation in sport activities (generally age 7 or 8 years), then he or she is ready for some type of resistance training."

"Basic education on weight room etiquette, proper exercise technique, individual goals, and realistic outcomes should be part of youth resistance training programs." "This is particularly important for untrained children who often overestimate their physical abilities (184) and who may not be aware of the inherent risks associated with resistance training exercise equipment."

"Although all training sessions should be supervised by a qualified adult (or several adults depending on class size), additional supervision may be needed during the first few weeks of the resistance training program when participants are learning proper exercise technique and training procedures."

"All youth resistance training programs should include instruction on proper lifting techniques, safety procedures, and specific methods of progression. Because the act of resistance training itself does not ensure that optimal gains in strength and power will be realized, the ideal approach is to incorporate resistance training into a progressive conditioning program in which the volume and intensity of training change throughout the year."

"children and adolescents must not be treated as miniature adults, nor should adult exercise guidelines and training philosophies be imposed on youth."

From YOUTH RESISTANCE TRAINING: UPDATED POSITION STATEMENT PAPER FROM THE NATIONAL STRENGTH AND CONDITIONING ASSOCIATION