IS STRENGTH TRAINING SAFE FOR TEENAGERS?
- Athena Performance
- Jul 1
- 5 min read
Updated: Jul 5
FOR MANY PARENTS, THE IDEA OF A TEENAGER LIFTING WEIGHTS OR FOLLOWING A STRENGTH TRAINING PROGRAMME CAN RAISE QUESTIONS ABOUT SAFETY.
COMMON CONCERNS OFTEN INCLUDE WHETHER STRENGTH TRAINING CAN STUNT GROWTH, INCREASE THE RISK OF INJURY OR PLACE TOO MUCH PHYSICAL STRESS ON A YOUNG PERSON’S BODY.
THE GOOD NEWS IS THAT MODERN SPORTS SCIENCE AND TEEN ATHLETIC DEVELOPMENT RESEARCH SHOW THAT STRENGTH TRAINING CAN BE BOTH SAFE AND HIGHLY BENEFICIAL FOR TEENAGERS WHEN IT IS PROPERLY COACHED, APPROPRIATELY PROGRAMMED AND SUPERVISED.
IN FACT, MANY YOUNG ATHLETES NOW INCLUDE STRENGTH AND CONDITIONING AS PART OF THEIR REGULAR TRAINING TO HELP IMPROVE PERFORMANCE, REDUCE INJURY RISK AND DEVELOP GREATER CONFIDENCE IN THEIR PHYSICAL ABILITIES.
WHETHER YOUR CHILD PLAYS FOOTBALL, RUGBY, ATHLETICS, COMBAT SPORTS OR SIMPLY WANTS TO IMPROVE THEIR FITNESS, STRUCTURED STRENGTH TRAINING CAN PLAY AN IMPORTANT ROLE IN THEIR DEVELOPMENT.
KEY FACTORS
THE KEY FACTOR IS NOT WHETHER A TEENAGER IS LIFTING WEIGHTS. THE KEY FACTOR IS HOW THEY ARE TRAINING.
A WELL-DESIGNED PROGRAMME FOCUSES ON LEARNING MOVEMENT PATTERNS, DEVELOPING GOOD TECHNIQUE, BUILDING STRENGTH PROGRESSIVELY AND TRAINING IN A SAFE ENVIRONMENT UNDER APPROPRIATE SUPERVISION.
PROBLEMS TEND TO OCCUR WHEN YOUNG PEOPLE ATTEMPT TO TRAIN WITHOUT GUIDANCE, USE POOR TECHNIQUE OR FOLLOW PROGRAMMES THAT ARE NOT SUITABLE FOR THEIR AGE OR EXPERIENCE LEVEL.
WHEN COACHING, SUPERVISION AND PROGRESSION ARE IN PLACE, STRENGTH TRAINING CAN PROVIDE SIGNIFICANT BENEFITS FOR TEENAGERS.
WHY STRENGTH TRAINING HAS CHANGED OVER THE YEARS
MANY OF THE CONCERNS ABOUT TEENAGE STRENGTH TRAINING COME FROM OUTDATED BELIEFS THAT HAVE BEEN REPEATED FOR DECADES.
YEARS AGO, THERE WAS A COMMON ASSUMPTION THAT YOUNG PEOPLE SHOULD AVOID RESISTANCE TRAINING UNTIL THEY REACHED ADULTHOOD. AS SPORTS SCIENCE HAS DEVELOPED, OUR UNDERSTANDING OF YOUTH ATHLETIC DEVELOPMENT HAS CHANGED SIGNIFICANTLY.
TODAY, STRENGTH AND CONDITIONING IS USED BY PROFESSIONAL SPORTS CLUBS, ACADEMIES, SCHOOLS AND YOUTH DEVELOPMENT PROGRAMMES AROUND THE WORLD.
THE FOCUS IS NO LONGER ON LIFTING THE HEAVIEST POSSIBLE WEIGHTS. INSTEAD, THE EMPHASIS IS ON DEVELOPING MOVEMENT SKILLS, STRENGTH, COORDINATION, BALANCE AND ATHLETIC ABILITY THROUGH PROGRESSIVE TRAINING.
THIS APPROACH HELPS YOUNG ATHLETES BUILD A STRONG FOUNDATION THAT SUPPORTS BOTH SPORTING PERFORMANCE AND LONG-TERM HEALTH.
CAN STRENGTH TRAINING STUNT GROWTH?
THIS IS PROBABLY THE MOST COMMON QUESTION PARENTS ASK. THE SHORT ANSWER IS NO.
THERE IS NO STRONG EVIDENCE TO SUGGEST THAT PROPERLY SUPERVISED STRENGTH TRAINING STUNTS GROWTH IN HEALTHY CHILDREN OR TEENAGERS.
THIS MYTH HAS PERSISTED FOR MANY YEARS DESPITE MODERN RESEARCH CONSISTENTLY SHOWING THAT APPROPRIATELY DESIGNED RESISTANCE TRAINING PROGRAMMES ARE SAFE FOR YOUNG PEOPLE.
IN FACT, STRENGTH TRAINING CAN HELP SUPPORT HEALTHY PHYSICAL DEVELOPMENT WHEN IT IS COMBINED WITH GOOD NUTRITION, ADEQUATE RECOVERY AND PROFESSIONAL COACHING.
THE GOAL OF YOUTH STRENGTH TRAINING IS NOT TO MAXIMISE WEIGHT ON A BARBELL. THE GOAL IS TO DEVELOP ATHLETICISM, MOVEMENT QUALITY, STRENGTH AND CONFIDENCE IN A CONTROLLED ENVIRONMENT.
WHAT ARE THE BENEFITS OF STRENGTH TRAINING FOR TEENAGERS?
IMPROVED STRENGTH AND ATHLETIC PERFORMANCE
ONE OF THE MOST OBVIOUS BENEFITS OF STRENGTH TRAINING IS IMPROVED PHYSICAL PERFORMANCE.
STRONGER MUSCLES HELP TEENAGERS RUN FASTER, JUMP HIGHER, CHANGE DIRECTION MORE EFFICIENTLY AND PRODUCE MORE POWER DURING SPORT.
FOR YOUNG ATHLETES, THIS CAN HAVE A POSITIVE IMPACT ON PERFORMANCE ACROSS A WIDE RANGE OF SPORTS.
IMPROVED CONFIDENCE AND SELF-ESTEEM
STRENGTH TRAINING IS ABOUT MORE THAN PHYSICAL DEVELOPMENT. AS TEENAGERS LEARN NEW SKILLS, ACHIEVE TRAINING GOALS AND SEE PROGRESS OVER TIME, THEY OFTEN DEVELOP GREATER SELF-CONFIDENCE. THIS POSITIVE RELATIONSHIP WITH EXERCISE CAN HELP CREATE HEALTHY HABITS THAT LAST WELL INTO ADULTHOOD.
REDUCED RISK OF INJURY
A PROPERLY DESIGNED STRENGTH AND CONDITIONING PROGRAMME CAN HELP IMPROVE MUSCLE STRENGTH, JOINT STABILITY AND MOVEMENT CONTROL. THIS MAY REDUCE THE RISK OF CERTAIN SPORTS-RELATED INJURIES BY HELPING THE BODY COPE MORE EFFECTIVELY WITH THE DEMANDS OF TRAINING AND COMPETITION.
IMPROVED MOVEMENT AND COORDINATION
YOUTH STRENGTH TRAINING OFTEN PLACES A STRONG EMPHASIS ON MOVEMENT QUALITY. TEENAGERS LEARN HOW TO SQUAT, HINGE, LUNGE, PUSH, PULL AND MOVE EFFICIENTLY. THESE FUNDAMENTAL MOVEMENT SKILLS PROVIDE THE FOUNDATION FOR FUTURE ATHLETIC DEVELOPMENT.
LONG-TERM HEALTH BENEFITS
REGULAR STRENGTH TRAINING CAN SUPPORT HEALTHY BONES, IMPROVED POSTURE, BETTER BODY COMPOSITION AND OVERALL PHYSICAL WELLBEING.
IT CAN ALSO HELP ENCOURAGE AN ACTIVE LIFESTYLE DURING THE TEENAGE YEARS AND BEYOND.
WHAT AGE SHOULD TEENAGERS START STRENGTH TRAINING?
THERE IS NO SINGLE AGE THAT APPLIES TO EVERYONE. INSTEAD OF FOCUSING ON AGE ALONE, IT IS MORE HELPFUL TO CONSIDER MATURITY, COORDINATION, ATTITUDE AND READINESS TO LEARN. MANY YOUNG PEOPLE CAN BEGIN LEARNING BASIC STRENGTH TRAINING MOVEMENTS DURING THEIR EARLY TEENAGE YEARS PROVIDED THEY ARE PROPERLY SUPERVISED.
THE PRIORITY SHOULD ALWAYS BE LEARNING GOOD TECHNIQUE AND BUILDING CONFIDENCE BEFORE PROGRESSING TO MORE CHALLENGING EXERCISES.
WHAT DOES A SAFE TEENAGE STRENGTH TRAINING PROGRAMME LOOK LIKE?
A SAFE PROGRAMME SHOULD BE BUILT AROUND QUALITY MOVEMENT, PROGRESSION AND COACHING. YOUNG ATHLETES SHOULD LEARN HOW TO PERFORM EXERCISES CORRECTLY BEFORE FOCUSING ON INCREASING LOADS OR TRAINING INTENSITY.
A GOOD PROGRAMME SHOULD INCLUDE:
PROGRESSIVE STRENGTH DEVELOPMENT
MOVEMENT SKILL TRAINING
BALANCE AND COORDINATION WORK
APPROPRIATE RECOVERY
AGE-APPROPRIATE PROGRAMMING
ONGOING COACHING AND FEEDBACK
THE BEST RESULTS TEND TO COME FROM CONSISTENCY RATHER THAN TRYING TO PROGRESS TOO QUICKLY.
WHY SUPERVISION MATTERS
SUPERVISION IS ONE OF THE MOST IMPORTANT FACTORS IN SAFE YOUTH STRENGTH TRAINING. EXPERIENCED COACHES HELP ENSURE THAT EXERCISES ARE PERFORMED CORRECTLY, TRAINING LOADS ARE APPROPRIATE AND PROGRESSION OCCURS AT THE RIGHT PACE.
COACHES ALSO PROVIDE EDUCATION, ENCOURAGEMENT AND ACCOUNTABILITY. THIS HELPS CREATE A POSITIVE TRAINING ENVIRONMENT WHERE TEENAGERS CAN DEVELOP SAFELY AND CONFIDENTLY. FOR PARENTS, PROFESSIONAL SUPERVISION PROVIDES REASSURANCE THAT THEIR CHILD IS TRAINING IN A STRUCTURED AND SUPPORTIVE SETTING.
STRENGTH TRAINING FOR TEENAGE ATHLETES AT ATHENA
FOR TEENAGERS INVOLVED IN SPORT, STRENGTH TRAINING CAN PLAY A MAJOR ROLE IN ATHLETIC DEVELOPMENT. FOOTBALL PLAYERS MAY BENEFIT FROM IMPROVED SPEED, POWER AND CHANGE OF DIRECTION ABILITY. RUGBY PLAYERS MAY DEVELOP GREATER STRENGTH AND ROBUSTNESS.
COMBAT SPORT ATHLETES MAY IMPROVE POWER, CONDITIONING AND MOVEMENT EFFICIENCY. REGARDLESS OF THE SPORT, A PROPERLY STRUCTURED STRENGTH AND CONDITIONING PROGRAMME CAN HELP YOUNG ATHLETES BUILD THE PHYSICAL FOUNDATIONS REQUIRED FOR LONG-TERM SUCCESS.
COMMON MYTHS ABOUT TEENAGE STRENGTH TRAINING
STRENGTH TRAINING STUNTS GROWTH
THIS IS ONE OF THE MOST PERSISTENT MYTHS IN FITNESS. CURRENT EVIDENCE DOES NOT SUPPORT THIS CLAIM WHEN TRAINING IS PROPERLY SUPERVISED.
TEENAGERS SHOULD ONLY USE BODYWEIGHT EXERCISES
BODYWEIGHT TRAINING CAN BE USEFUL, BUT APPROPRIATELY LOADED RESISTANCE EXERCISES CAN ALSO BE SAFE AND EFFECTIVE.
WEIGHT TRAINING IS DANGEROUS FOR YOUNG ATHLETES
POORLY SUPERVISED TRAINING CAN INCREASE RISK. PROPERLY COACHED TRAINING IS GENERALLY CONSIDERED SAFE AND BENEFICIAL.
STRENGTH TRAINING IS ONLY FOR COMPETITIVE ATHLETES
STRENGTH TRAINING CAN BENEFIT TEENAGERS OF ALL ABILITIES, NOT JUST THOSE COMPETING IN SPORT.
IS STRENGTH TRAINING SAFE FOR TEENAGERS?
YES, WHEN IT IS PROPERLY COACHED, APPROPRIATELY PROGRAMMED AND SUPERVISED.
STRENGTH TRAINING CAN HELP TEENAGERS DEVELOP PHYSICAL STRENGTH, IMPROVE ATHLETIC PERFORMANCE, BUILD CONFIDENCE AND REDUCE INJURY RISK WHILE LEARNING HEALTHY TRAINING HABITS THAT CAN LAST A LIFETIME.
YOUR CHILD SHOULD TRAIN IN THE RIGHT ENVIRONMENT
FOR PARENTS, THE MOST IMPORTANT CONSIDERATION IS NOT WHETHER A TEENAGER SHOULD STRENGTH TRAIN, BUT WHETHER THEY ARE TRAINING IN THE RIGHT ENVIRONMENT WITH THE RIGHT GUIDANCE.
GET YOUR TEENAGER STARTED WITH ATHENA PERFORMANCE TODAY
IF YOU ARE LOOKING FOR STRUCTURED YOUTH ATHLETE DEVELOPMENT, STRENGTH AND CONDITIONING COACHING OR PERFORMANCE TRAINING IN REDDITCH, ATHENA PERFORMANCE PROVIDES PROFESSIONAL COACHING IN A SUPPORTIVE ENVIRONMENT DESIGNED TO HELP YOUNG ATHLETES DEVELOP SAFELY AND EFFECTIVELY.
TO LEARN MORE, CONTACT ATHENA PERFORMANCE ON 07494 417682 OR EMAIL INFO@ATHENAPERFORMANCE.CO.UK.
FREQUENTLY ASKED QUESTIONS
IS STRENGTH TRAINING SAFE FOR TEENAGERS?
YES. STRENGTH TRAINING CAN BE SAFE FOR TEENAGERS WHEN IT IS PROPERLY SUPERVISED AND FOCUSES ON GOOD TECHNIQUE, PROGRESSION AND APPROPRIATE PROGRAMMING.
CAN STRENGTH TRAINING STUNT GROWTH?
NO. CURRENT RESEARCH DOES NOT SUPPORT THE CLAIM THAT PROPERLY SUPERVISED STRENGTH TRAINING STUNTS GROWTH.
WHAT AGE SHOULD TEENAGERS START STRENGTH TRAINING?
THERE IS NO SINGLE AGE. READINESS, MATURITY AND COACHING ARE MORE IMPORTANT THAN A SPECIFIC NUMBER.
HOW OFTEN SHOULD TEENAGERS STRENGTH TRAIN?
THIS DEPENDS ON THE INDIVIDUAL, THEIR SPORT AND TRAINING EXPERIENCE. A STRUCTURED PROGRAMME SHOULD INCLUDE SUFFICIENT RECOVERY BETWEEN SESSIONS.
DO TEENAGERS NEED A COACH FOR STRENGTH TRAINING?
PROFESSIONAL COACHING CAN HELP ENSURE SAFE TECHNIQUE, APPROPRIATE PROGRESSION AND A POSITIVE TRAINING EXPERIENCE.
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