Strength Training Program for Kids: Safe & Effective
STEEL Team
February 21, 2025
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Gym training is often associated with adults due to the high intensity and strict requirements of many exercises. As a result, many parents believe that gym workouts are unsuitable for children and may exceed their physical capabilities.
However, gym programs for children typically focus on basic exercises that help develop balanced physical fitness and overall health. A well-designed gym program can stimulate brain development while fostering creative thinking and imagination. So, what is the appropriate intensity for children’s gym training? Let’s explore this with STEEL in the article below!
Resistance training programs for children differ significantly from those for adults. At this age, the primary goal for children is to improve coordination, balance, and flexibility, as well as to build positive exercise habits, rather than focusing on muscle growth or body shaping.
Before puberty, exercises primarily aim to familiarize the body with movement, reflexes, and coordinated hand-foot actions to optimize brain development.
From ages 14 to 18, as children enter puberty, they can start incorporating resistance training to develop foundational physical strength. The following statistics clearly highlight the differences between gym training for children and adults:
According to the Centers for Disease Control and Prevention (CDC), children and adolescents should engage in at least 60 minutes of moderate to vigorous physical activity daily.
However, fewer than 24% of children aged 6-17 meet this requirement, increasing the risk of conditions like obesity and metabolic disorders.
Physical activity positively impacts both the physiological and psychological aspects of a child's development, including:
In Asia, many parents believe that early resistance training can stunt growth by limiting skeletal development and height.
However, numerous scientific studies have debunked this myth. A person’s height is influenced by factors such as genetics, nutrition, and hormones.
Resistance training positively affects these factors by improving blood circulation, delivering oxygen and nutrients to cells, and promoting healthy bone development.
This approach supports optimal height growth and helps prevent spinal deformities.
Whether for children or adults, proper guidance from a certified coach or physical therapist is essential, especially when starting a training program.
Children's bones and muscles are different from adults, and their coordination abilities vary. As such, careful supervision is crucial to ensure safety and effectiveness during workouts.
Remind children of the importance of warming up before starting any exercise. Stretching and other warm-up activities provide numerous benefits, such as reducing the risk of muscle strain or injury.
Exercises should match the child’s age and ability, avoiding overly heavy or complex activities. Teach children to pay attention to their body’s signals, such as pain or discomfort, and to stop exercising immediately if needed.
Over time, evaluate and adjust the training program to align with the child’s development and abilities.
Progress in children’s training should be measured by their ability to control their body, such as posture or coordination while running or jumping, rather than by weights lifted or body weight.
After each session, children should feel happy and motivated to participate in future workouts rather than fatigued or pressured. This enjoyment is the "catalyst" for maintaining a positive mindset, reducing long-term risks of stress or autism.
This exercise develops muscles in the abdomen, shoulders, arms, and legs. It engages multiple muscle groups, enhancing overall body strength.
Bear crawls require the simultaneous coordination of hand and foot movements, improving motor skills and full-body synchronization. This exercise strengthens arm, shoulder, and leg muscles, contributing to overall body strength.
Star jumps target leg muscles, including the quadriceps, calves, and glutes. As a cardio exercise, it burns calories and supports weight management.
Push-ups develop and strengthen the chest muscles. They also improve flexibility, especially in the shoulders and back.
Squats build strength in leg muscles, including the quadriceps, hamstrings, and glutes. This exercise enhances balance and stability by maintaining proper body alignment throughout the movement.
Burpees require coordinated movements, from squatting to jumping and lowering the body, improving the body’s overall coordination.
The Superman exercise focuses on strengthening the lower back, reducing the risk of back pain, and improving posture. It requires no special equipment and can be performed anywhere, making it easy to integrate into a child’s routine.
Jumping jacks reduce gravitational pressure on the skeletal system during movement. The full extension of bones, particularly the spine, creates space for growth, potentially supporting height development.
"GYM TRAINING DOES NOT STUNT YOUR CHILD’S GROWTH"
In reality, bone length growth is primarily driven by hormones like GH (Growth Hormone) and IGF-1 (Insulin-like Growth Factor 1). These hormones stimulate cell division in the cartilage plates, producing new cells that push older cells deeper, leading to ossification and complete bone formation.
Resistance training does not inhibit height growth as it does not affect the growth of cartilage plates. On the contrary, proper training can accelerate cartilage plate elongation.
Bringing your child to the gym is an excellent way to help them develop healthy exercise habits early on. At STEEL, our coaching team designs tailored workouts that develop basic motor skills while strengthening muscles and building endurance.
Coaches serve as instructors, supervisors, companions, and motivators, ensuring children are energized at the start and end of each session. At STEEL, we believe, "It’s not just about exercising; it’s about having fun!"
