In the past strength and conditioning with children and youths has not been typically encouraged; however it can be quite beneficial if done properly.

The National Strength and Conditioning Association has found and performed various studies on children and youth strength training. Their 2009 position statement states a properly designed and supervised resistance training program:

  • is relatively safe for youth.
  • can enhance the muscular strength and power of youth.
  • can improve the cardiovascular risk profile of youth.
  • can improve motor skill performance and may contribute to enhanced sports performance of youth.
  • can increase a young athlete’s resistance to sports-related injuries.
  • can help improve the psychosocial well-being of youth.
  • can help promote and develop exercise habits during childhood and adolescence. [i]

In addition to this, it is essential that the strength and conditioning program is designed by a highly educated professional; preferably one who has experience with children and youth. They will be sure to ensure the program is specific to the needs of the child, that the program is fun and enjoyable, and that proper technique is instructed. [ii]

According to the Long-Term Athlete Development (LTAD) Stages developed by Canadian Sport for Life, girls 8-11 and boys 9-12 can begin to learn to train with body weight, exercise equipment and light weights.

So if your child is looking for that extra edge in their sport, or if they want a great confidence booster, consider looking into strength and conditioning for them. Just ensure you do your research on the trainer or conditioning specialist before hiring them, and that your child feels comfortable with the individual.

MacEwan University Sport and Wellness offers individual, group and sport specific training for people of all ages and abilities. However, if one-on-one training is not in your budget, our Junior Griffins Sport Camps offer great instruction, and can certainly help your child to prepare for the upcoming sport season.

[i] Faigenbaum A., et. Al. (2009). Youth Resistance Training: Updated Position Statement Paper from National Strength and Condition Association. Journal of Strength and Conditioning Research. 23:5. Pgs. S60-S72.
[ii] Faigenbaum A. (2000). Strength Training for Children and Adolescents. Pediatric and Adolescent Sport Injuries. 19:4. Pgs 593-599.