Visit us on Google, leave a review or get a map of our location

















































Train With Us

Page continued below recent updates feed

Recent Updates

  1. Sprint Workouts - Sprinting WOD

    Jun 11, 18 01:20 AM

    The sprint workouts section is designed not as a complete training program in itself, but as a section providing sprint workouts...

    Read More

  2. Body Weight Workouts

    Jun 11, 18 01:09 AM

    Welcome to the UNLEASHED body weight workouts. Here you will find workouts of all kinds in a mostly randomised manner....

    Read More

  3. Sokudo Training: Speed. Strength, Power.

    Jun 11, 18 12:30 AM

    Sokudo Training is your home for strength, speed and power training. Here you will find a wealth of training resources.

    Read More

  4. Sprint Coaching

    Jun 03, 18 06:14 AM

    Sokudo Training offers sprint coaching, high performance coaching and sprint based fitness training for all levels...

    Read More

  5. Privacy Policy

    May 27, 18 04:32 AM

    At endlesshumanpotential.com we are dedicated to protecting your data and privacy. We recognize that your privacy is important....

    Read More

  6. Sprint Training

    Apr 30, 18 06:41 AM

    Sprint training is a form of training applicable across a large range of domains for both the individual and the athlete....

    Read More

  7. Sokudo Training Challenges

    Apr 25, 18 08:20 AM

    Welcome to the Sokudo Training Challenges section. Here you will find benchmark challenges and fitness tests based on the Sokudo Training methods....

    Read More

























Strength Training for Kids

Should Your Child Be Lifting Weights?

Strength training for kids is a controversial topic of conversation. Old wisdom suggests that strength training is dangerous for children and will lead to failure to grow, along with dozens of other problems. But is this belief valid? Is strength training bad for kids under the age of 16? Could strength training be beneficial to your child instead of a hindrance? Most certainly.

What is Strength Training?

In order to understand why or why not kids should lift weights you need to understand what is meant by the term strength training.

Strength training is any form of training against resistance for the purpose of increasing strength, either overall or within a targeted muscle or group of muscles.

Examples of strength training…

Body weight strength training – This includes any form of resistance training where one’s own body is used for resistance, instead of lifting an external weight like a barbell. Body weight strength training includes basic exercises such as push-ups and pull-ups to more advanced gymnastics exercises.

Barbell strength training – Barbell strength training is exactly as it sounds, training to get stronger using the external weight of the barbell. This includes movements such as deadlifts, squats, overhead press etc.

Olympic weightlifting – Olympic weightlifting refers to the lifts performed in the Olympic games, which are the clean and jerk and the snatch. Olympic lifts and their various supplemental lifts and variations are designed for muscular power, not just strength.

Awkward objects and strongman – Strongman training refers to the style of lifts included in strongman competitions. Things like farmers walk, log press, loading atlas stones, towing cars/trucks/places etc.

Myth Vs. Reality

There are a lot of people that will tell you that strength training for kids is not a good idea. Their reasoning behind this is based not on research, but on assumptions. Kids have soft growth plates in their bones. These plates are responsible for height and limb length. Due to their less dense nature, it is believed that kids lifting weights puts too much stress on these plates and they eventually cease to provide necessary growth. Other reasons include muscles that have not fully matured and muscles that have developed strength while the tendons lag behind, leading to tendon problems.

Lets look at it in point form…

·        Growth plates are not damaged as a result of strength training. Under normal circumstances, resistance itself does nothing, either positive or negative, to prevent growth plates from increasing the length of bones.

·        Excessive training volume, the rapid increase in the loads that are lifted and injury are factors that lead to damage of growth plates and other growth and development problems. For this reason, strength training for kids needs to be approached intelligently and cautiously.

·        Kids are capable of increasing strength SAFELY by as much as 30% in a 10 week period as a result of a low to moderate intensity and low to moderate volume strength training programme.

·        A large percentage of sporting injuries in children are a result of muscle imbalances, lack of stability, lack of overall strength and weak joint integrity. A carefully implemented strength training programme is a controlled and measurable method for engineering the body against these injuries. If strength is increased in the absence of injury then sporting related injuries are less likely to occur.

·        Strength training is one of the safest and most controlled ways that a child can improve physical ability in sports and everyday activities.

·        Strength training for kids should be approached carefully and in minimalist style. Kids are starting from a blank slate, they don’t have a strength training history. For this reason it is recommended that kids start with basic and controlled movements that are easily corrected, such as squats, deadlifts, push-ups and pull-ups.

In summary, strength training is a very safe and viable option for kids to improve physical performance. The belief that strength training in itself damages growth plates and negatively influences the growth and development of your child is not a valid concern in terms of scientific evidence. All evidence connected to this involves cases where kids were either injured or encouraged to take part in a strength training programme that was beyond their physical ability.

If constructed properly, at an appropriate intensity and appropriate volume, strength training is a valuable tool in developing young athletes from as young as four years old. The benefits span from injury prevention to enormous increases in performance.

Return to our home page from strength training for kids.

TAGS: Sokudo Training, sprint training, sprint coaching, Sydney sprint coaching, Sydney personal training, Sydney bootcamp, Parramatta personal training, Merrylands sprint coaching, Merrylands personal training, Sydney strength and conditioning, Granville bootcamp training, Sprint training in Sydney, sports coaching, Parramatta athletics training, track and field training, Usain Bolt, how fast is a cheetah, human speed potential, kids bootcamp, crossfit Merrylands.

Sprint Coaching
Sokudo Training offers sprint coaching, high performance coaching and sprint based fitness training for all levels...
Sokudo Training Challenges
Welcome to the Sokudo Training Challenges section. Here you will find benchmark challenges and fitness tests based on the Sokudo Training methods....
Contact Sokudo Training
Contact Sokudo Training: Join Us Or Ask A Question
Power Training
Power training is often a very confused and confusing component of training, for both the general public and among coaches/trainers. ..
Psychology of Speed
The psychology of speed, an often underestimated aspect of the development of sprinting speed...
Ideal Fitness Program
The ideal fitness program is something people have been searching for ever since we discovered that regular and planned training can change the....
Training Objectives
This is a comprehensive set of guidelines, training objectives and an overall plan to be applied to all training programs...
Ten Components of Fitness
The ten components of fitness are the aspects of physical development that UNLEASHED Training aims to facilitate. Most programmes focus on only one or a small number of these fitness components...
Definition of Fitness
The definition of fitness is so difficult to pin down. I have searched for a definition for years, ever since I first started my studies in fitness, strength and conditioning. I have witnessed...
Art of Movement
The art of movement is something you will see discussed in many texts, in one way or another. This is a concept that was visited, studied and developed hundreds and even thousands of years ago...
Body Weight Exercises
The following is a list of body weight exercises used by Unleashed Training as part of the Evolve fitness program. This page includes just simple text descriptions of each exercise...
Body Weight Workouts
Welcome to the UNLEASHED body weight workouts. Here you will find workouts of all kinds in a mostly randomised manner....
Sprint Workouts - Sprinting WOD
The sprint workouts section is designed not as a complete training program in itself, but as a section providing sprint workouts...