Benefits of Strength Training for Young Athletes
For years, parents, coaches, and even some medical professionals have questioned whether strength training is safe for children and adolescents. Concerns about injuries, growth plate damage, and excessive strain have led to widespread myths that continue to influence decisions today. However, science tells a different story. Modern research has shown that, when done correctly, resistance training is not only safe but also highly beneficial for young athletes, improving their strength, coordination, and overall athletic performance.
When taken from a very scientific and detailed perspective, multiple studies published across sources such as The Journal of Strength and Conditioning Research and The National Library of Medicine have found data that is entirely in support of the measurable benefits of resistance exercise for children and adolescents. In addition to this, many long-held beliefs against young athletes engaging in training programs were found to be myths.
More specifically, resistance training directly correlated to a significant increase in both lower body and upper body power output, as well as a measurable decrease in sprint times. Resistance training also saw improvements carry over to other movement styles, change of direction, balance exercises, and coordination exercises—likely due to a higher level of central nervous system coordination and priming.
One of the longest-held beliefs in opposition to youth training is that weighted exercises are inherently dangerous and that young individuals face too great a risk of injury for it to be worthwhile. However, when we investigate up-to-date and properly conducted studies, the direct opposite is true. When youth athletes engage in a well-planned and progressive program—conducted with organized and attentive delivery, and under direct supervision of experienced coaches—training longevity becomes a clear benefit. Across the meta-analysis of these studies, it was also found that no injuries requiring medical attention or loss in training time occurred.
The takeaway is simple: Strength training is not just safe for young athletes—it’s an essential tool for long-term athletic development and injury prevention. As with any area of fitness, proper coaching, supervision, and structured programming are key. By staying informed and basing decisions on research rather than outdated myths, we can ensure that young athletes have the best possible foundation for success in both sports and life.
Article by Coach Neil – Defy’s Youth Program Director
Sources:
