Strength training is a form of exercise that involves resistance to create muscle contractions, which result in the shortening and lengthening of muscle groups. 

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

Strength training for children doesn't have to include weightlifting or powerlifting in order to be beneficial. Encouraging your child to engage in strength training activities can offer multiple advantages. 

The Australian Physical Activity Guidelines recommend that children aged 5-17 should participate in strengthening exercises at least three days a week. See Movement guidelines for more information. 

Introducing children to strength training

Children can utilise body weight activities as soon as they are comfortable and confident enough to do so. This can include activities such as climbing, hopping, jumping and running and should be encouraged regularly as part of their daily movement. 

When it comes to a supervised resistance training program, the Australian Strength and Conditioning Association's position states that children are ready when they are participating in organised sport and have the emotional maturity to accept and follow instructions. This maturity and development means the age will vary from child to child and will rely on their ability to follow the instructions of a coach or trained exercise professional. 

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

Unsafe practices with children and weighted resistance training usually come from one of the following:  

• unsupervised movement
• using equipment as toys or  
• poor technique when utilising strength movements.

Starting strength training 

Before your child starts any weighted strength training, it is important to discuss your plans with a professional such as an exercise physiologist or your local doctor. Exercise or health professionals will be able to provide the correct resistance for your child’s ability and age. Other considerations for beginning strength training include:

• always ensure your child is supervised when starting out, by a parent, carer or a trained exercise professional
• starting out with body weight exercises can ease your child into strength training
• if weights are added, keep them light - it is better to have good form throughout a movement than trying to lift too heavy
• if your child is a part of a strength training group, make sure there are enough instructors for the amount of children in the class
• always warm up and cool down to prevent injury and help recovery
• don’t overdo it, and rest between sets
• make sure your child is having fun.