Strength development in children is often misunderstood, but it plays a vital role in both health and athletic performance. Despite outdated myths, research now clearly supports the inclusion of strength training in youth development programmes—when done correctly and safely.

Why Strength Matters

Over the past decade, studies across Europe have shown a decline in children’s motor skills and physical strength. This trend is concerning, as strength is closely linked to:

• Lower cardiovascular risk
• Healthy body composition
• Stronger bones
• Better mental wellbeing
• Improved motor skills (e.g. jumping, throwing)
• Enhanced speed and agility
• Reduced risk of injury

Clearly, strength development is not just for aspiring athletes—it’s essential for all children.

Debunking the Myths

Let’s clear up some common misconceptions:

• “Strength training stunts growth.” False. When properly supervised, strength training supports healthy development.
   
• “It’s unsafe for kids.” Not true. With correct technique and guidance, it’s very safe.
   
• “Kids can’t get stronger.” They can—through neural adaptations, even before puberty.
   
• “It’s only for elite athletes.” All children benefit from strength training.
   
• “Weightlifting is inappropriate for kids.” Bodyweight and resistance exercises are both effective and appropriate when introduced progressively.

How Strength Develops

Before puberty, strength gains in children come primarily from neural adaptations—improved coordination, motor unit recruitment, and muscle control. After puberty, hormonal changes (like increased testosterone in boys) contribute to muscle growth and further strength gains.

How to Develop Strength in Children

Strength training should be integrated into a child’s overall physical development—not added on top of an already full schedule. The Youth Physical Development Model recommends 2–3 sessions per week on non-consecutive days.

Stage 1: Fundamentals and Bodyweight

Start with bodyweight exercises and whole-body movements like squats, lunges, push-ups, and crawling. These build coordination, control, and a strong foundation. Use fun, engaging formats like obstacle courses or animal movements (e.g. bear crawls, gorilla walks) to keep kids motivated.

Stage 2: Introducing Equipment

As children grow and become more competent, introduce resistance tools like elastic bands, medicine balls, and eventually free weights. The focus should always be on proper technique, not lifting heavy. Qualified supervision is essential to ensure safety and effectiveness.

Final Thoughts

Strength development is a crucial part of a child’s physical literacy. When introduced appropriately, it supports lifelong health, confidence, and performance. Start with the basics, keep it fun, and always prioritise safety and technique.

Watch the full video below