What Age Should Kids Start Strength Training? - Cedar Park/Leander Athlete Training
- Ben Lustig
- Jun 4
- 2 min read
As youth sports become more competitive and kids start organized sports earlier than ever, one of the most common questions we get from parents is:
“When should my kid start strength training?”
The short answer: earlier than most people think—as long as it’s done the right way.
What the Science Says
The old myth that strength training stunts growth or is unsafe for kids has been debunked over and over.
In fact, major medical organizations like the American Academy of Pediatrics and the National Strength and Conditioning Association support strength training for children as young as 7 or 8 years old, provided:
It’s properly supervised
It uses age-appropriate techniques
The focus is on form and control—not heavy weights
So if you're imagining kids bench-pressing or maxing out squats at a young age, that’s not what we're talking about.
Strength training at early ages is about building a movement foundation that carries into their teen years and sports performance.
When We Recommend Starting: Around Age 12
At Barbell Coalition, we typically start working with young athletes around age 12.
Here’s why:
By this age, most kids have developed enough coordination and focus to learn proper lifting techniques and follow a structured training session.
Their nervous systems are primed for motor learning, which means it’s the perfect time to build strong movement patterns before bad habits set in.
They’re starting to face more serious competition in their sport, and strength training gives them the edge they need to stay healthy and stand out.
That said, some younger athletes (ages 9–11) who are mentally mature and highly involved in sports may be ready for a foundational movement and bodyweight-based program.
These sessions aren’t about lifting heavy—they’re about setting the stage for success later.
Why Start Sooner Rather Than Later?
Parents often wait until their athlete is injured or noticeably behind their peers to explore strength training.
But by then, they’re playing catch-up.
Starting early allows your athlete to:
Build coordination, stability, and balance
Develop joint integrity to prevent common youth injuries
Learn the right way to move before poor patterns take over
Increase self-confidence as their strength and control improve
Plus, early exposure to structured training creates positive habits that last into high school and beyond.
What Youth Strength Training Should Look Like
A good strength program for young athletes isn’t just “lifting weights.” It’s a progressive plan that includes:
Bodyweight strength
Movement pattern training (squatting, hinging, pushing, pulling)
Core stability
Speed and coordination drills
Age-appropriate resistance training under close supervision
The environment should be positive, encouraging, and focused on effort and technique—not
maxing out or comparing to others.
Cedar Park/Leander Parents: Our Training Will Give Your Athlete a Real Advantage
If your child is around 12 years old, now is the perfect time to introduce structured strength and conditioning.
The goal isn’t just to get stronger—it’s to move better, prevent injury, and lay the foundation for years of success in sports and life.
At Barbell Coalition, we specialize in training youth Cedar Park & Leander athletes safely and effectively, with programs designed specifically for their age, experience, and goals.
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