When should kids start lifting weights? (The real question most parents mean)
If you’ve ever watched your kid try to “lift” a backpack that weighs as much as they do, you’ve probably wondered: Is it time for weights? Then you hear a coach say “start early,” a neighbor says “it’ll stunt growth,” and your kid says, “But my friend is benching!”
Here’s the honest answer: kids can start youth strength training earlier than most people think—if it’s done the right way. The goal early on is not big muscles or heavy bars. It’s safe movement, good habits, and confidence that carries into middle school and high school.
This guide breaks down age appropriate strength training for kids with simple progressions, safety rules, and real examples—so you can make a smart call for your child.
Youth strength training basics (what “lifting” should mean for kids)
When parents ask, “when should kids start lifting weights,” they often picture a teenager grinding heavy squats in a crowded gym.
But strength training is broader than that. It can include:
- Bodyweight moves (squats, push-ups, lunges)
- Light external load (medicine balls, resistance bands, light dumbbells)
- Technique work with a stick, PVC pipe, or empty bar
- Power exercises like jumps and throws (done safely)
According to the National Strength and Conditioning Association (NSCA), properly supervised resistance training can be safe and effective for children and adolescents, improving strength, skill, and injury resistance. The American Academy of Pediatrics (AAP) also supports strength training for kids when it’s supervised and focused on form, not maxing out.
What strength training does for young athletes (and what it doesn’t)
Good youth strength training can help kids:
- Move better (balance, coordination, posture)
- Get stronger for their sport (sprinting, jumping, changing direction)
- Reduce injury risk (especially knees/ankles in field and court sports)
- Feel more confident in their body
What it shouldn’t be:
- A contest to see who lifts the most
- Daily “grind” sessions that leave kids sore all week
- A replacement for playing, running, and learning sport skills
AAP and NSCA guidelines parents can actually use
Here are the most parent-friendly takeaways from AAP/NSCA-style recommendations:
Supervision and coaching matter more than age
A kid with great coaching and patience can start earlier than a teen copying random workouts online.
Look for:
- A coach who teaches form first and uses simple cues
- Small groups or 1-on-1 attention
- Progressions (they earn harder moves)
If you’re trying to find qualified help, platforms like AthleteCollective can make it easier to find and book independent youth coaches in your area.
Frequency: 2–3 days per week is plenty
Most kids do best with 2 days/week at first. Some teens can handle 3 days/week if sleep and nutrition are solid.
Sets and reps: moderate, clean reps
A common approach recommended in youth programs is:
- 1–3 sets
- 6–15 reps
- Stop with 1–3 reps “left in the tank” (no grinding)
Progress slowly, and don’t test 1-rep maxes for kids
Instead of “What’s your max bench?” use:
- “Can you do 8 perfect reps?”
- “Can you keep the same form with a slightly heavier weight next week?”
Myth-busting: “Weight training stunts growth” and other worries
Myth: Lifting weights stunts growth
This is the big one. The worry is usually about growth plates (soft areas near the ends of bones).
What research and position statements have found is more practical: the main risk comes from poor technique, too much load, and lack of supervision, not from strength training itself. In other words, bad training is risky—good training is protective.
Myth: Kids should only do bodyweight until high school
Bodyweight is great, but it’s not magic. Some kids can do 20 sloppy push-ups and still not have the shoulder strength or control we want.
Sometimes a lighter dumbbell or an incline push-up is actually safer because it lets them use better form.
Myth: Strength training will make my kid “bulky”
Most kids (especially pre-teens) don’t have the hormone levels to add big muscle fast. What you usually see first is:
- Better coordination
- Better posture
- More power and speed
- A little muscle tone over time
Age appropriate strength training for kids: an age-by-age guide
Below are simple progressions you can use as a checklist. Think “earn the next step,” not “rush to the next step.”
Ages 7–8: Start with body control (movement first)
At this age, the win is learning how to move well and enjoy it.
Best tools
- Bodyweight
- Light medicine ball (2–4 lb)
- Bands (light tension)
- Games: relay races, obstacle courses, animal walks
Good exercises
- Squat to a box/bench (sit back, stand tall)
- Wall push-ups or incline push-ups
- Bear crawl (short distances)
- Farmer carry with light dumbbells (5–10 lb each if form is great)
- Medicine ball chest pass (2–4 lb)
Sample workout (20–25 minutes, 2x/week)
- Warm-up: 5 minutes (skips, hops, arm circles)
- Squat to box: 2 sets x 8 reps
- Incline push-up: 2 x 6–10
- Bear crawl: 3 x 10–15 yards
- Farmer carry: 3 x 20 yards
- Finish: 3 minutes of fun jumps (stick the landing)
Safety focus
- Quiet landings (knees track over toes)
- No breath-holding contests
- Stop before form breaks
Ages 9–11: Build strength skills (still mostly light)
This is a sweet spot for learning. Kids can follow cues better and repeat good form.
Best tools
- Bodyweight
- Light dumbbells (2–15 lb)
- Medicine balls (4–8 lb)
- Bands
- Pull-up bar (with assistance)
Good exercises
- Goblet squat (5–15 lb)
- Dumbbell deadlift from blocks (5–20 lb each)
- Split squat (bodyweight or light dumbbells)
- Row (band or dumbbell)
- Plank variations (10–30 seconds)
Sample workout (30 minutes, 2x/week)
- Warm-up: 6 minutes
- Goblet squat: 3 x 8 (start 5–10 lb)
- Dumbbell row: 3 x 10 each side (5–15 lb)
- Split squat: 2 x 8 each leg (bodyweight)
- Plank: 3 x 20 seconds
- Med ball throw: 3 x 5 (4–6 lb)
Progression rule When they can do all reps with great form two weeks in a row, add 2–5 lb or add 1–2 reps.
Ages 12–14: Train like an athlete (technique + consistency)
This is where puberty may start (or be in full swing). Kids can grow fast, feel awkward, and have random aches. Strength training helps—but only if we respect recovery.
Best tools
- Dumbbells and kettlebells (light to moderate)
- Medicine balls
- Trap bar (often easier to learn than straight bar)
- Intro barbell technique (with a coach)
Good exercises
- Goblet squat or front squat pattern
- Trap bar deadlift (light-to-moderate)
- Dumbbell bench press or push-up progressions
- Hip hinge work (Romanian deadlift with light dumbbells)
- Chin-up progressions
- Jumps: small box jumps, pogo hops (stick landings)
Sample workout (40 minutes, 2–3x/week)
- Warm-up + mobility: 8 minutes
- Trap bar deadlift: 3 x 5 (light, crisp reps)
- Dumbbell bench: 3 x 8 (10–30 lb each depending on size)
- Split squat: 3 x 8 each leg (bodyweight to light DBs)
- Row or pull-down: 3 x 10
- Jumps: 3 x 3 (low height, perfect landings)
Real example with numbers
- A 13-year-old soccer player, 110 lb, new to lifting:
- Trap bar deadlift might start at 45–65 lb total for sets of 5
- Dumbbell bench might start at 10–15 lb per hand
- A 14-year-old baseball player, 150 lb, trained for a year:
- Trap bar deadlift might be 95–135 lb total for clean sets of 5
- Dumbbell bench might be 25–40 lb per hand
The point isn’t the number. The point is control.
Ages 15+: Weight training for teenagers (performance + durability)
For most teens, this is when more “traditional” lifting can make sense—if form is solid and recovery is handled well.
Best tools
- Barbells, dumbbells, kettlebells
- Trap bar, squat rack (with coaching)
- Sport-specific power work (throws, jumps, sprints)
Good exercises
- Squat pattern (front squat, goblet squat, or back squat if coached)
- Deadlift pattern (trap bar often best)
- Bench press (with spotter and strict form)
- Rows, pull-ups, overhead press (as shoulder health allows)
- Single-leg work (lunges, split squats, step-ups)
Simple 3-day plan idea (45–60 minutes)
- Day A: Squat pattern + push + row
- Day B: Hinge pattern + single-leg + core
- Day C: Power (jumps/throws) + full-body strength
Progression rule for teens Add 5 lb to big lifts when they hit the top of the rep range with clean form (example: 3 sets of 6 becomes easy → add 5 lb next time).
Bodyweight vs. free weights by age (a simple way to decide)
Here’s an easy “field test” to guide choices:
Start with bodyweight when…
- They can’t hold a plank for 15–20 seconds without sagging
- Squats look like a folding chair (knees cave, heels pop up)
- They can’t follow 2-step instructions yet
Add light free weights when…
- They can repeat good reps without reminders
- They can “brace” (tight belly like someone is about to poke them)
- They stop before failure and don’t get silly with weights
Use barbells when…
- They’ve earned it with dumbbells/kettlebells
- They have a coach watching key lifts
- They can rack/unrack safely and respect rules
Scenario #2: Different kids, different needs (and that’s normal)
The early-maturing kid who wants to lift heavy
This kid may look like a mini college athlete at 13. The risk is ego lifting.
Parent move: praise effort and form, not numbers. Ask the coach, “How are you teaching technique and progression?”
The late bloomer who feels behind
This kid might be 14 and smaller, and feel like they “need weights” to catch up.
Parent move: remind them strength is a long game. A well-run plan 2–3 days/week can build confidence fast, even before big muscle shows up.
The multi-sport kid with a packed schedule
If your kid plays soccer, basketball, and baseball, they may only manage 2 short sessions/week.
That’s fine. Two smart sessions can maintain strength and help prevent overuse injuries (injuries from doing the same motion too much).
Common mistakes parents and coaches make in youth strength training
- Chasing max lifts instead of clean reps
- Too much, too soon (5–6 days/week is usually not needed)
- Skipping warm-ups (especially for teens in growth spurts)
- No plan (random workouts = random results)
- Copying adult bodybuilding splits (kids need full-body basics)
- Not fueling the work
Food and protein: keep it simple
A lot of kids train hard and then “forget” to eat real food.
For snack ideas that work between games and practices, Boston Children’s Hospital snack guidance is very parent-friendly.
And for protein, the AAP’s resource on protein and young athletes is a great reminder that most kids can meet needs with normal foods (milk, yogurt, eggs, beans, meat, tofu)—no fancy powders required.
Safety rules for weight training for teenagers and kids (print this out)
Technique and supervision rules
- A qualified adult watches new lifts
- No lifting to failure (stop before form breaks)
- Use collars on barbells, clear the area, no messing around
Smart loading rules
- Add weight in small jumps (2–5 lb is plenty)
- Keep reps controlled (no bouncing)
- Pain is a stop sign (burning muscles is normal; sharp joint pain is not)
Recovery rules
- Sleep: aim for 8–10 hours for teens when possible
- At least 1–2 rest days/week from hard training
- If sport volume is high, strength volume should be lower
A simple how-to: build a safe progression in 4 steps
Start with a movement screen at home
Can your kid:
- Squat to a chair 10 times with heels down?
- Hold a plank 20 seconds?
- Do a controlled lunge without wobbling?
If no, start with bodyweight basics.
Pick 4–6 exercises and repeat them for 4 weeks
Kids improve fast with repetition. Keep it simple:
- Squat pattern
- Hinge pattern (deadlift motion)
- Push
- Pull
- Carry
- Core/bracing
Track one thing: “perfect reps”
Write down:
- Exercise
- Weight
- Reps with clean form
Progress one variable at a time
- Add 1–2 reps, or
- Add 2–5 lb, or
- Add one set
Not all three at once.
Bottom Line: Key takeaways on when kids should start lifting weights
- When should kids start lifting weights? When they can follow directions and have supervision—often as early as 7–8 with bodyweight and light tools.
- Youth strength training should start with movement quality, not heavy loads.
- Age appropriate strength training for kids looks like bodyweight and light dumbbells first, then gradual progress to barbells in the teen years.
- Weight training for teenagers can be a big advantage for performance and injury prevention—if sleep, food, and form are taken seriously.
- The biggest safety factor isn’t the equipment. It’s coaching, progression, and patience.
If you want a next step, check our training guide and nutrition tips to help match strength work to your child’s sport season.