🏀 Train · 5 min read
Strength Training by Age: What's Safe, What Works
The old myth that strength training stunts growth has been thoroughly debunked; major pediatric sports medicine bodies now encourage age-appropriate strength work. The key words are age-appropriate. Here's what that means.
Ages 7-9: movement is the workout
- ✓Animal walks, skipping, hopping, climbing
- ✓Bodyweight squats to a chair, incline push-ups
- ✓Everything is a game; sets and reps are for later
Ages 10-12: own your bodyweight
- ✓Push-ups, squats, lunges, planks with real form standards
- ✓Light resistance bands are fine
- ✓2 short sessions a week is plenty alongside basketball
Ages 13-15: technique before load
- ✓Learn hinge, squat, push, pull patterns with light weight and coaching
- ✓Form first, always: a supervised program beats a garage free-for-all
- ✓Sleep and food matter more than any program at this age
The one rule for every age
Strength work should leave a kid energized, not destroyed. Soreness that changes how they walk means it was too much. Growth plates are resilient with sensible loads and good form, but they don't need to be tested.
General information for sports families, not medical or dietary advice. For anything specific to your child, talk to your pediatrician.
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