We’re often asked whether strength training is safe for kids and adolescents. The short answer: yes — when done correctly, it’s not only safe but incredibly beneficial. Decades of research support the safety and effectiveness of youth resistance training when properly supervised. In fact, a position statement from the National Strength and Conditioning Association (NSCA) confirms that resistance training in children and adolescents is both safe and effective, especially when led by qualified professionals. Studies have shown that injury rates in supervised youth resistance programs are lower than in most team sports, including soccer, basketball, and football.
At Mend, we prioritize teaching movement patterns first. Before introducing any resistance or loading, we ensure each athlete can move well — focusing on fundamental skills like squatting, lunging, pushing, pulling, and stabilizing. Proper form and control are essential, and our one-on-one sessions allow us to tailor each program to the individual’s needs, age, and sport demands. Whether your child is new to training or aiming to perform at a higher level, we provide a safe, evidence-based path to stronger, more resilient athletes. Studies support that progressive exposure to strength work significantly improves the development of motor skills in adolescents.
Beyond safety, the performance benefits are impressive. Resistance training has been shown to improve sprint speed, vertical jump, agility, muscular strength, and overall motor coordination in youth athletes. A 2010 meta-analysis published in Pediatrics found that youth athletes who engaged in resistance training demonstrated significant improvements in athletic performance, especially when training consistently 2–3 times per week. These gains are not only measurable but carry over directly to sport-specific skills like throwing velocity, acceleration, and change of direction.
The benefits don’t stop at performance. Resistance training helps increase bone mineral density, supports lean muscle growth, improves insulin sensitivity, and contributes to long-term health and resilience. These physiologic adaptations are especially important during adolescence, when athletes experience rapid growth and higher risk of injury. Additionally, structured resistance training has been associated with improved self-confidence, discipline, and emotional well-being — all critical components of youth development.
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1) https://pmc.ncbi.nlm.nih.gov/articles/PMC3483033/
2) https://www.nsca.com/globalassets/about/position-statements/position_stand_youth_resistance_training—2009.pdf?srsltid=AfmBOorjqyp-XD6iF-3NN1bRDNV8G5AsoaGCptkDJzY18mooY_7-Stw8
3)https://www.researchgate.net/publication/271953822_The_Youth_Physical_Development_Model