I like to think that we are moving closer and closer to a more health-conscious society. More people are getting gym memberships or building out their own home gyms to make movement more accessible to them.
Social media has certainly played a role in this, especially with younger people. This often leads parents wondering how old their kid should be to start working out. There is no definite answer, and each kid will be different, but here is what I recommend.
Before you read more, remember these are just recommendations. You or your child, might need more or less depending on their physical and mental development, how much is already on their plate, and any other host of factors that should be taken into account.
Up to 4th grade: Play as many organized sports as possible to develop a relationship with movement and develop coordination, general athleticism, strength, and stamina. If a child shows interest in additional training, body weight exercises such as squats, pushups, pull ups, sprints, and jumps should be prioritized. Make it fun!
5th and 6th grade: This is usually the time I think the weight room can be introduced to a majority of kids 1-2 times per week when NOT in an organized sport season. Form for the fundamental movements should be prioritized. Speed, agility, and plyometrics should also be a main component of training at this age. This should be FUN and engaging. Ideally the 5th & 6th grader is still playing numerous sports throughout the year, but also having a season off to train and/ be a kid.
7th & 8th grade: Junior high aged kids will have a TON of changes going on in their body and minds. Having some organized strength and conditioning work 1 to 2 times per week can help their body develop and gives them an outlet for their additional energy. Ideally these sessions are still focused on fundamental movements and progressing movements they might have learned as 5th and 6th graders. Preferably this athlete is still playing at least 2-3 sports per year and having a full off season of training and recovery time.
9th & 10th grade: This is the time I’d recommend starting to start ramping up workouts slightly. Many kids will start to regain their coordination and start to feel more comfortable in their body by this point. 2-4 weight room sessions per week are recommended. Focusing on building strength, muscle, and overall athleticism. This athlete should keep playing a minimum of 2 sports and have a full offseason they can dedicate to training and skill development. In season training is not necessary, but also wouldn’t hurt when done properly.
11th & 12th grade: This athlete will, of course, be able to do the most out of all the athletes previously discussed, but they also need to monitor how much they take on. 2-5 weight room workouts are recommended. This will depend on a variety of factors we can discuss another day. I also recommend this athlete strength training IN season at least once per week to maintain strength and muscle gained in the off season. This athlete should still play multiple sports, but if they ARE going to specialize and put all their eggs in one basket, this would be the time. A topic for a different day.
As a side note to send you off into the rest of your day. My biggest pet peeve is people still believing there is “sport specific training.” If an athlete hasn’t been training for at LEAST 3 years CONSISTENTLY, there is nothing to specialize in. Strength will be strength. Speed will be speed. This is especially true for multi-sport athletes.
Okay mini rant that will probably turn into a big rant someday over. Make it a great day! And don’t forget to share this with someone who might find it useful.