Why Strength Training 2-3 Times a Week is Safe and Beneficial for Your Child
Strength training can be an incredibly effective way for teens to improve athletic performance, prevent injuries, and develop lifelong fitness habits. However, parents often have concerns about whether it’s safe or appropriate for adolescents. Research and expert guidelines, such as those from the Australian Strength and Conditioning Association (ASCA), emphasise that strength training is not only safe but also highly beneficial when done correctly. This is how how evidence-based guidelines ensure safe and effective training for your child.
1. Proper Exercise Selection
The key to safe strength training is choosing the right exercises. Programs for youth focus on multi-joint movements like squats, deadlifts, and presses. These exercises engage multiple muscle groups at once, improving overall strength, coordination, and functional fitness.
- Why it’s safe: When performed with proper form, these movements build strength without placing undue stress on growing bodies.
2. Individualized Training Programs
No two adolescents are the same, and aspects of training programs must reflect that. Strength and Conditioning (S&C) programs are tailored to an individual’s:
- Maturity level: Growth spurts and developmental stages vary widely.
- Training experience: Beginners focus on learning technique before adding weight.
- Sport-specific needs: Programs are adjusted to enhance performance in your child’s chosen sport.
- Why it’s safe: Personalisation of weight/reps/sets prevents overtraining and ensures progress at a pace appropriate for their growth.
3. Supervision by Qualified Coaches
Strength training for youth is most effective under the guidance of trained professionals who understand the unique needs of adolescents. Coaches focus on:
- Teaching proper technique to avoid injuries.
- Providing close supervision to ensure safety during every session.
- Adjusting programs based on how the athlete responds to training.
- Why it’s safe: Expert oversight dramatically reduces the risk of injury and ensures proper execution of exercises.
4. Gradual Progression
The principle of progression ensures that training intensity and volume increase gradually over time. Athletes start with light resistance and somewhat higher repetitions to master technique before gradually increasing weights.
- Why it’s safe: This step-by-step approach allows the body to adapt without overloading muscles, joints, or connective tissues.
5. Periodised Training Plans
Youth programs follow a structured periodisation plan, which alternates phases of training to balance intensity, recovery, and skill development. This approach:
- Prevents burnout and overtraining.
- Maximises performance gains while allowing the body to recover.
- Why it’s safe: A planned approach ensures consistent improvement without risking injury or fatigue.
6. Myth-Busting: Strength Training Does Not Stunt Growth
Scientific studies and expert organisations like the ASCA debunk the myth that strength training stunts growth. On the contrary, resistance training improves bone density, joint health, and muscle balance—critical for growing bodies.
The Evidence is Clear
Strength training for youth is not just safe—it’s essential for developing well-rounded athletes and promoting lifelong health. With properly selected exercises, individualised programs, expert supervision, and a focus on gradual progression, strength training provides a structured, evidence-based pathway for teens to thrive.
By encouraging your child to train 2-3 times per week, you’re giving them the tools to succeed in sports, reduce injury risks, and build a strong foundation for the future.
