What is the Best Age to Build Strength?
Building Strength Safely: The Best Age to Start
When it comes to building strength, starting young offers significant advantages, but it's essential to tailor the approach to the child's developmental stage. At Mighty Oak Athletic, we emphasize that strength training can begin safely in childhood, provided it's done under proper supervision with age-appropriate exercises.
Benefits of Early Strength Training
Children as young as 7 or 8 can start with basic exercises focusing on form and technique. At this age, the primary goals are to develop coordination, balance, and foundational strength. Research shows that strength training in children can improve overall athletic performance, enhance bone density, and reduce the risk of sports-related injuries.
Safety and Effectiveness Through Proper Coaching
Safety is paramount in our programs. Our experienced coaches at Mighty Oak Athletic ensure that each child trains using proper techniques, minimizing the risk of injury. We design individualized programs that consider each child's age, skill level, and physical development. This personalized approach not only keeps training safe but also makes it highly effective in building strength and confidence.
Impact on Sports Performance and Injury Prevention
Proper strength training can significantly enhance a young athlete's performance. Improved strength translates to better power, speed, and endurance on the field. Additionally, a well-structured strength training program can help prevent common sports injuries by strengthening muscles, ligaments, and tendons.
At-Home Bodyweight Strength Training Program for Kids
Warm-Up (5-10 minutes)
1. Jumping Jacks - 2 minutes
2. Arm Circles - 1 minute each direction
3. High Knees - 2 minutes
Main Workout (Perform 3 sets of each exercise)
1. Squats
- Reps: 10-15
- Focus: Keep feet shoulder-width apart, back straight, and knees over toes.
2. Push-Ups
- Reps: 5-10 (knees down if needed)
- Focus: Hands shoulder-width apart, body in a straight line.
3. Lunges
- Reps: 10 each leg
- Focus: Step forward with one leg, lowering hips until both knees are bent at 90-degree angles.
4. Plank
- Duration: 20-30 seconds
- Focus: Keep body straight from head to heels, elbows under shoulders.
5. Glute Bridges
- Reps: 10-15
- Focus: Lie on back, knees bent, lift hips toward the ceiling.
6. Mountain Climbers
- Reps: 15-20 each leg
- Focus: Maintain a plank position, alternate driving knees towards chest.
Cool Down (5 minutes)
1. Child’s Pose - 1 minute
2. Hamstring Stretch - 1 minute each leg
3. Shoulder Stretch - 1 minute each arm
Tips for Parents and Guardians
- Ensure proper form and technique to prevent injuries.
- Encourage consistency and make it fun to maintain interest.
- Gradually increase intensity as the child builds strength and confidence.
At Mighty Oak Athletic, we believe that with the right coaching and environment, children can safely start building strength at a young age. Our programs are designed to foster a lifelong commitment to fitness and health, helping young athletes reach their full potential.
For more information on our programs and to see the difference proper coaching can make, sign up for a FREE TRAINING SESSION.
