Teen Strength Training…Is it Safe?
Strength Training Pre-Teens and Teens: Safe, Effective, and Essential
When most people think of strength training, they picture adults in the gym. But here’s the truth: strength training for kids and teens isn’t just safe—it’s one of the most powerful ways to build healthier, stronger, more confident young athletes.
At Functional Elements Training & Nutrition in Creve Coeur, MO, we specialize in helping families across St. Louis and St. Charles counties introduce fitness the right way—safe, supervised, and tailored to each client's age and ability.
Why Strength Training Matters for Youth
1. Stronger Bones for Life
Research from Dr. Belinda Beck shows adolescence is the critical window for building peak bone mass. Since most bone density is developed before adulthood, starting resistance training early helps prevent osteoporosis later in life. Movements like squats, jumps, and light resistance exercises give bones the stress signals they need to stay strong.
2. Building Muscle and a Healthy Metabolism
Dr. Peter Attia reminds us that muscle is one of the strongest predictors of long-term health. For kids and teens, strength training improves metabolism, weight management, and insulin sensitivity—key defenses against rising rates of childhood obesity and prediabetes.
3. Confidence, Coordination, and Sports Performance
Strength training isn’t just for athletes. It improves balance, focus, and body awareness—skills that transfer to every sport and to life itself. For teens, mastering a push-up, squat, or deadlift builds confidence and a sense of accomplishment.
Is Strength Training Safe for Kids and Teens?
Yes. One of the most common myths is that weightlifting stunts growth. Science shows this simply isn’t true. When supervised and done correctly, strength training does not damage growth plates—instead, it strengthens bones, joints, and tendons.
Pre-Teens (ages 8–12):
Focus: fun, variety, and coordination
Best exercises: push-ups, squats, lunges, planks, resistance bands, medicine balls
Goal: build movement skills and confidence—not lift heavy weights
Teens (13+):
Progress slowly into barbells, dumbbells, and machines once technique is solid.
Emphasize form first, weight second—add load only after movements are mastered.
Because of rapid growth during adolescence, teens are actually more vulnerable to joint injuries than younger kids if they train too heavy or with poor form. The increased joint space that occurs to allow for growth can make joints temporarily less stable. This makes proper progression, supervision, and technique even more important at this stage.
Recommended Rep Ranges for Youth
Pre-Teens (8–12): 8–15 reps, 2–3 sets, light resistance or bodyweight
Teens (13–18): 6–12 reps, 2–3 sets with progressive overload, traditional lifts when ready
Advanced teens with experience may occasionally train in the 3–6 rep range, but only under supervision. However, “maxing out” is unnecessary and may be ill-advised.
This structure builds strength and muscle while reducing risk of injury.
The Bigger Picture
Strength training is about more than sports—it’s about creating lifelong habits. In today’s world of screens and sitting, resistance training is one of the best ways to keep kids active, strong, and healthy.
As Dr. Attia says, “muscle is the organ of longevity.” And the earlier we build it, the greater the benefits for life.
Strength Training for Kids in Creve Coeur and West County
If you’re a parent in Creve Coeur, Chesterfield, Town & Country, Ladue, or anywhere across St. Louis or St. Charles counties, our team at Functional Elements Training & Nutrition can help your child start safely and confidently.
We offer expert coaching, a supportive environment, and customized programs to help kids and teens build strength, resilience, and self-belief.
Ready to give your child a healthier, stronger future? Contact us today at functionalelements.net
And remember ...
GIVE YOUR BODY WHAT IT NEEDS, WHEN IT NEEDS IT!
