Strength training is a form of exercise that uses resistance against their muscles, which results in the shortening and lengthening of muscle groups. 

It can be done using body weight exercise, resistance bands or gym equipment like free weights, machines or medicine balls. 

Children don’t need to lift heavy weights to benefit from strength training. Encouraging your child to engage in strength-building activities can offer many advantages to health and fitness.  

Guidelines for strength training 

The Australian Physical Activity Guidelines recommend that children aged 5-17 participate in strengthening exercises at least three days a week. 

See Physical activity recommendations  for more information. 

Getting started with strength training 

Children can begin body weight exercise as soon as they feel confident to do so. Activities such as climbing, hopping, jumping and running should be encouraged regularly, and from an early age, as part of daily movement.  

For supervised weight training, the Australian Strength and Conditioning Association's position states that children are ready when they: 

• are participating in organised sport
• have the emotional maturity to accept and follow instructions.  

The position statement outlines that the youngest age at which a child should engage in weighted resistance training programs is six years of age. This recommendation is based on extensive research into the risks and rewards of these activities for children. As children get older, they will gradually be able to handle an increase in resistance.  

Starting strength training 

Before child starts any weight training, it is important to speak with a professional, for examples an exercise physiologist or personal trainer. They are the most qualified to provide recommendations based your child’s ability and age.  

To ensure safety when strength training, consider the following: 

• always ensure your child is supervised by a parent, carer or trained exercise professional
• start with body weight exercises before easing into weights 
• focus on the child’s form before adding heavier weights
• when in a group setting, ensure the ratio of instructors to children is enough 
• include warm-ups and cool-downs to prevent injuries and help recovery
• don’t overdo it, and rest between sets 
• keep it fun and engaging. 

 Strength training risks for children 

Strength training risks usually come from:   

• lack of supervision during exercises
• misuse of equipment or treating them as a toy 
• poor technique.

With the right guidance and supervision, strength training is safe and great for their health and fitness.