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Strength and Conditioning Coaching for Athletes In Ringwood

Excellent coaching and great programs set made for improving performance in your chosen sport, good facility and awesome vibes. - Angus

You Play Sport,

We Do The Rest.

Our Performance Consultants Are In The Corner Of Every Aspiring Athlete. We Provide A Complete System For Sports Performance, With Strength & Conditioning, Sports Physiotherapy, Concussion Management and Recovery Services At Our Facility.

Our Physios Have Been Trusted By

Strength and Conditioning Coaching for Athletes In Bundoora
Strength and Conditioning Coaching for Athletes In Bundoora

01

Athlete Performance Program

High Performance Training Throughout Your Entire Season.

Sports Physio

Sport Specific Injury Management & Prevention

Sports Physiotherapy in Ringwood
Sports Physiotherapy in Ringwood
Sports Physiotherapy in Ringwood
Sports Physiotherapy in Ringwood

03

Concussion Clinic

Keeping Your Brain Safe With Up To Revolutionary Concussion Care

01

Athlete Performance Program

High Performance Training Throughout Your Entire Season.

02

Sports Physio

Sport Specific Injury Management & Prevention

03

Concussion Clinic

Keeping Your Brain Safe With Up To Revolutionary Concussion Care

Performance is for all of us.

We offer comprehensive coaching, team support, and science-backed tools to enhance every facet of life for all those we serve.

200+

5 Star Google Reviews

2000+

Athletes Coached

15+

Professional Athletes

Pivot Sports Performance

Coaches prepare you and your teams for workplace success.

With our experts and your commitment, athletes at our Bundoora & Ringwood facilities will excel in sports performance.

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Gym training for kids

When Should Kids Start Strength Training?

July 23, 20253 min read

When Should Kids Start Strength Training?


So, you're wondering: when's the right time for kids to start strength training? It's a great question—getting into strength early can boost confidence, athleticism, and overall health. Here's a friendly breakdown.

🧒 Ages 5–7: Play First, Strength Later

At ages 5 to 7, kids are little movement explorers—they jump, climb, run, and tumble. This free play builds coordination, balance, and body awareness—all key for later strength work. No need for formal lifting yet—just let them enjoy being active.

👦 Ages 7–8: Time to Build Foundations

Around ages 7–8, balance and posture kick into shape. Now’s the time to introduce light resistance, like body-weight push-ups or resistance bands. With supervision and guidance from trained professionals (like our sports physios), kids can start learning safe movement patterns and body control.

🧑 Ages 13 and Up: More Structured Strength

During adolescence, especially after puberty, kids can handle more structured resistance training—light free weights, bands, and machines. The key? Technique always comes first. At Pivot Sports Performance, our coaches focus on movement quality, not lifting heavy.


Why Start Strength Training?

  • Bone & Muscle Health: Helps develop stronger bones, improves posture, and enhances coordination.

  • Sports Performance: Builds strength and reduces risk of injuries—great for young athletes.

  • Confidence Boosts: Achieving small physical goals gives kids a huge self-esteem lift.


Myth-Busting: Won’t Weights Hurt Growth?

Nope! There’s no evidence that strength training—done properly—stunts growth. It’s actually unstructured, unsupervised rough play that leads to most injuries. With the right programming, kids train safely and build habits for life.


How to Start—Step by Step

  1. Check Readiness: Can they focus for 20–30 minutes and follow instructions?

  2. Seek Supervision: Work with trained professionals in a structured environment like our Ringwood or Bundoora locations.

  3. Keep it Fun: Use games, varied exercises, and bodyweight movements.

  4. Start Light: Focus on 1 set of 8–15 reps with perfect form.

  5. Warm-Up & Cool Down: Essential for injury prevention.

  6. Rest Days: 2–3 sessions per week max, with rest days in between.


Beginner Strength Training Session

  • Bodyweight Squats – 1 set of 10–15 reps
    Sit back through the hips, keep knees in line with toes.

  • Push-ups (or on knees) – 1 set of 8–12 reps
    Maintain a strong posture, chest to the ground.

  • Plank – 1 set of 20–30 seconds
    Engage your core, keep a straight line from head to heels.

  • Lunges – 1 set of 10 reps per leg
    Step forward or backward, keeping your torso upright.

  • Resistance Band Rows – 1 set of 10–12 reps
    Control the movement, squeeze shoulder blades together at the top.

When to Progress

Once your teen can complete 15 perfect reps, increase the resistance slightly. Avoid rushing into heavy lifts or sport-specific competition training too soon. Let their body grow with them.


Ready to Get Started?

Whether your young athlete is curious about training or ready to take the next step, Pivot Sports Performance has the tools, coaches, and support to guide them safely. With locations in Ringwood and Bundoora—including our Concussion Centre—we’re here to help them grow strong, smart, and confident.

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Reach us right away?

  • info@pivotsportsperformance.com

  • 0483 925 173

Bundoora Location

  • 23-25 Clements Avenue, Bundoora VIC 3083

23 Clements Ave, Bundoora VIC 3083, Australia

Ringwood Location

  • Unit 1/7 Oban Rd, Ringwood VIC 3134

1/7 Oban Rd, Ringwood VIC 3134, Australia

0483 925 173

Copyright 2025 Pivot Sports Performance

Bundoora Location

23 Clements Ave, Bundoora, 3083

23 Clements Ave, Bundoora VIC 3083, Australia

Ringwood Location

Unit 1/7 Oban Road, Ringwood, 3134

7 Oban Rd, Ringwood VIC 3134, Australia

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