As a parent, you want the best for your child—on and off the field. Whether your child dreams of playing at a high level or just enjoys sport for fun, building a strong foundation through proper strength and conditioning (S&C) can make a world of difference.
But we also understand the questions and concerns many parents have:
“Isn’t strength training unsafe for kids?” “Won’t lifting weights stunt their growth?” “Aren’t they too young for that sort of thing?”
Let’s clear things up.
The Truth About Strength Training for Youth
When done correctly, strength and conditioning is not only safe—it’s one of the best things young athletes can do.
According to the UK Strength and Conditioning Association (UKSCA) and NSCA (National Strength and Conditioning Association), youth resistance training:
• Improves muscular strength and endurance
• Reduces the risk of sports-related injuries
• Enhances motor skills, balance, and coordination
• Supports long-term athletic development (LTAD)
A 2014 position statement from the NSCA clearly states that:
“Youth can safely and effectively participate in strength training programs provided that they are properly supervised and programs are appropriately designed.”
There is no scientific evidence that strength training stunts growth. In fact, when taught correctly, it can support bone density and joint health during critical growth years.
When Should Kids Start?
Children as young as 8 years old can benefit from structured movement and strength-based training, as long as it's:
• Supervised by qualified professionals
• Focused on bodyweight and movement quality
• Progressed appropriately based on age and ability
A 2009 review published in the British Journal of Sports Medicine found that youth strength training improves physical performance and is associated with a low risk of injury when supervised properly.
Here’s a general progression we at Perform For Sport follow:
• Ages 8–11: Emphasis on coordination, mobility, and body awareness through fun, engaging movement.
• Ages 12–14: Gradual introduction to resistance tools (bands, medicine balls, weights), focusing on form and control.
• Ages 15+: More structured resistance training as athletes mature physically and mentally.
It is worth noting that these are ‘guidelines’ that help us as strength and conditioning coaches inform our practice. There are no ‘one-size fits all’ approaches with youth strength and conditioning. Progression, programmes and appropriate exercises are determined on an individual basis.
Top 5 Benefits of Strength & Conditioning for Young Athletes:
1. Injury Prevention
Stronger muscles and better movement mechanics help protect against common injuries. A study in The American Journal of Sports Medicine (2015) found that neuromuscular training programs reduced lower limb injuries in youth athletes by over 40%.
2. Improved Performance
Training improves strength, speed, power, and agility—key components in almost every sport.
3. Confidence & Mental Resilience
Achieving goals in the gym boosts confidence and teaches resilience—skills that can carry over into sport and life.
4. Long-Term Development
Strength training supports proper physical development and builds a foundation for lifelong fitness.
5. Better Posture & Movement
It combats sedentary habits and helps correct imbalances caused by early sport specialization.
What Makes Our Junior S&C Programme Different?
At Perform For Sport, a young athlete will train in a:
• Small group environment for individual attention
• Coach-led setting with fully qualified professionals
• Positive, inclusive atmosphere where every athlete feels supported
Whether your child is new to training or already playing at a high level, we tailor sessions to meet them where they are—and help them progress safely and confidently. Our coaches are guided by evidence-based best practice from organisations like the UKSCA, NSCA, and Youth Physical Development Model (YPD), ensuring your child receives developmentally appropriate training at every stage.
How to Get Started
Curious if our Junior S&C programme is right for your child?
📍 Sessions take place at our dedicated sports performance centre, contact our team today to get started. Let’s help your child move better, feel stronger, and play with confidence.
📩 info@performforsport.co.uk
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