Clif Marshall is D1 Training's Senior Director of Coaching and Pro Training. Each week in D1 Daily, Clif shares his insight gained from more than 20 years working in strength and conditioning.

Weightlifting offers numerous benefits for children, including increased muscle strength, improved bone density, better athletic performance, reduced risk of injury in other sports, and even positive effects on mental health and self-esteem.

Contrary to a common misconception, weightlifting doesn’t stunt growth.

However, there are some key considerations to keep in mind:

Supervision and guidance are paramount

A 10-year-old should be supervised by a qualified adult with experience coaching youth strength training, such as a certified physical therapist or athletic trainer. Proper technique needs to be taught and constantly monitored to prevent injuries.

While there’s no strict age cutoff, children should have sufficient balance, body control, and the ability to follow instructions and understand proper form before starting weightlifting.

Some experts suggest starting around 7 or 8 years old for general strength training using body weight or light resistance, progressing to structured programs with weights around 11 or 12, depending on individual maturity.

Early focus and how to build

The initial focus should be on mastering the correct movements without any added weight or with very light weights, such as resistance bands or light dumbbells.

Once proper technique is established, resistance can be gradually increased.

Children should not use equipment or weights designed for adults. Bodyweight exercises (like squats, lunges, planks, push-ups), resistance bands, and light dumbbells are suitable for this age group.

Exercises should target major muscle groups and be performed through a full range of motion.

Technique, rest and supervision

Strength training can be a safe and beneficial activity for a 10-year-old when done correctly, under proper supervision, and with a focus on technique over weight.

It’s important to ensure the child is interested and enjoys the activity, and to watch for signs of strain or pain. Adequate rest days between sessions are also crucial.

Additionally, it’s always a good idea to consult with a pediatrician before starting a strength training program, especially if the child has any pre-existing medical conditions.

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