How Old Should Your Athlete Be Before Strength Training?

Parents ask this more than almost anything else. The short answer: kids can start strength training well before high school, as long as the focus is movement quality and not lifting heavy.

What counts as strength training for a young athlete

At Built, a 10 or 11 year old is not squatting max loads. They are learning how to land, how to brace, how to move a body they are still growing into. Bodyweight work, med ball throws, sprint mechanics, hops, and light loaded carries do most of the job. Barbell work comes later, once a coach has watched them move well for a while.

The question we actually care about is whether the athlete can control their own body under stress. If a kid cannot do a clean squat pattern or stick a single-leg landing, adding weight just reinforces the problem.

Signs they are ready for more load

• They can perform the movement with good posture even when tired
• They are sleeping and eating enough to recover from training
• They have been in consistent practice for at least a few months
• They ask questions about how to get better rather than how to get bigger

We also look at testing. Our athlete evaluation includes a basic speed and jump screen, and we retest on a schedule so we can see whether their numbers are moving in the right direction. A kid who is improving with good form is a kid we can progress.

What to avoid

Be skeptical of any program that promises big gains for a twelve year old in six weeks, or that has them maxing out on the first day. Growth plates are not the only concern. Burnout and overuse injuries are far more common than acute strength problems in youth sport.

If you are not sure where your athlete stands, bring them in for an evaluation. We will tell you what we see, what we would start with, and what we would hold off on. Sometimes the answer is that they are ready now. Sometimes it is a few months of movement work first.