The Right Age for Kids to Start Strength Training - Cedar Park Athlete Training
- Ben Lustig
- Sep 22
- 2 min read
One of the most common questions we hear from parents is: “When is my child old enough to start lifting weights?”
It’s a fair concern. Some parents worry strength training could stunt growth or lead to injuries.
Others think their child needs to “wait until high school” before touching a barbell.
But here’s the reality: when done correctly, strength training is not only safe — it’s one of the best things a young athlete can do.
Here at Barbell Coalition in Cedar Park, we specialize in developing training programs for youth athletes that are proven to boost sport performance.
The Myths About Strength Training for Kids
Let’s clear the air on a few myths and misconceptions:
“Strength training stunts growth.” This myth has been around for decades but has no scientific backing. Studies consistently show strength training has no negative effect on height or growth plates.
“Kids will get hurt lifting weights.” The truth is, kids are far more likely to get injured playing sports than they are in a well-supervised strength program. Proper technique and age-appropriate exercises actually reduce injury risk.
“They’re too young to benefit.” Even before puberty, kids can make strength gains. These early improvements come from better coordination, motor control, and nervous system adaptations.
What is the Right Age to Start Training?
There isn’t a magical number, but here’s a guideline:
If your child is old enough to play organized sports and follow instructions from a coach, they’re old enough to begin a structured strength program.
For many athletes, that means starting as early as 7–8 years old, using bodyweight movements and light resistance.
By middle school, most athletes are ready to safely use barbells, dumbbells, and other equipment under supervision.
The key factor isn’t age — it’s maturity, supervision, and proper coaching.
Why Early Strength Training Helps Athletes
Starting strength training young builds a foundation that pays off for years:
Injury prevention – Stronger muscles, tendons, and ligaments protect joints.
Better coordination – Learning movement patterns early improves athletic skills.
Confidence – Young athletes gain self-esteem when they master new lifts.
Performance boost – Strength directly improves speed, agility, and power across all sports.
Rather than “hurting” kids, strength training often helps them enjoy sports more by making them more resilient and confident.
Cedar Park Parents: Our Training Will Make Your Child a Better Athlete - Guaranteed
The right time to start strength training is often earlier than most parents think.
With good coaching and a focus on proper movement, kids can safely benefit from strength training long before high school.
And our 12 week level up program is guaranteed to make your child a better athlete - or they train 100% free.