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.