Guides · Children · 9 November 2026 · Thomas Schüller
Strength training for young people
Why supervised strength training is safe and useful for young people and what a good start with body weight looks like.
For a long time it was said that strength training harms children. Research shows the opposite: Faigenbaum and colleagues summarise that supervised, age-appropriate strength training improves strength, movement skill and bone health and can help prevent sports injuries. What matters is guidance and technique, not the weight.
How to start
Start with body-weight exercises: squat, push-up against a bench, lunge, forearm plank. Only when technique is secure add light extra loads. Two to three short sessions a week are enough.
Respect development
The consensus statement of the International Olympic Committee on youth athletic development recommends varied training and warns against early specialisation. Children of the same age differ markedly in maturity; load follows ability, not year of birth.
With the learning cards
The learning cards contain body-weight strength exercises and circuits with a learning path; the session builder turns them into sessions with the follow-along clock.
Key point: Supervised strength training is safe and useful for young people; technique first, then load.
References
- Faigenbaum, A. D. et al. (2016): Citius, Altius, Fortius: beneficial effects of resistance training for young athletes: narrative review. British Journal of Sports Medicine 50(1), 3-7.
- Bergeron, M. F. et al. (2015): International Olympic Committee consensus statement on youth athletic development. British Journal of Sports Medicine 49(13), 843-851.