When Should Adolescents and Teens Start Strength Training?
It’s no secret that the teen years bring major changes, physically, mentally, and emotionally. Between growth spurts, busy schedules, and shifting interests, it’s easy for strength and coordination to take a back seat. But what if this time of life was actually the perfect opportunity to help teens build a strong, confident foundation for movement?
The Adolescent Growth Spurt
There’s a reason the teen years are often called the “awkward stage.” During adolescence, the body experiences rapid growth. For girls, typically between ages 10 and 16, and for boys, between 12 and 16. On average, girls grow about 8 inches and gain around 38 pounds, while boys grow about 12 inches and gain nearly 48 pounds.
All that change can temporarily throw off coordination, posture, and balance. Teens may notice that their movements feel “off,” or that they lose some control in sports, dance, or daily activities. Their bodies are literally learning how to move all over again.
Education in the execution of proper movement and biomechanics should be emphasized during these growing years. Coaches, trainers, parents and athletes must also be aware of the athlete’s increased susceptibility to athletic injuries, especially during and after the adolescent growth spurt. Including a strength and conditioning program across ages and stages can help improve performance and reduce the risk of injury.
The Truth About Strength Training for Teens
One of the biggest myths out there is that strength training is unsafe or harmful for kids and teens. The research says otherwise. According to the American College of Sports Medicine (ACSM), there is no evidence that properly supervised strength training stunts growth or harms developing bones. In fact, the opposite is true, resistance training during childhood and adolescence helps improve bone density, muscle strength, and overall movement control. With the right guidance, a well-designed program can actually help teens grow stronger, move better, and reduce their risk of injury.
Why It Matters Now More Than Ever
On average, today’s youth are weaker and less active than previous generations. Between increased screen time, less physical play, academic demands, and the world getting busier, many kids aren’t building the strength and coordination they need to support healthy growth.
Introducing safe, age-appropriate strength training helps:
Improve posture and core control
Boost confidence and coordination
Support performance in sports and activities
Lower the risk of injury during growth spurts
Build lifelong habits around fitness and self-care
Strength training isn’t just about building muscle, it’s about teaching the body to move well and stay resilient.
What Safe Strength Training Looks Like
The key is qualified supervision and a focus on technique over load. Coaches, trainers, or Physical Therapists who specialize in youth movement can tailor programs based on each teen’s age, maturity, and focus level.
Smaller group settings are ideal so that form can be closely monitored. Every teen is unique, which means that what’s appropriate for one may not be for another, even if they’re the same age. The best programs include:
Proper warm-ups and mobility work
Controlled, technique-focused strength exercises
Gradual progression in resistance
Positive, age-appropriate feedback
When kids enjoy the process, they’re far more likely to stick with it and that’s where the real benefits come in.
What We Should Do
Strength training during the teen years isn’t about pushing limits. It’s about building foundations and helping young people move with confidence and feel capable in their changing bodies. This can set the tone for a lifetime of health and activity.
With the right support and encouragement, resistance training can be one of the safest and most empowering things a teen can do.
If you’re unsure where to start, a Physical Therapist(PT) can be an excellent resource for movement assessments, individualized training, and safe exercise guidance. In many cases, you don’t even need a doctor’s referral to schedule a visit with a PT. Strong habits start early, and the strength built now will support your teen well into adulthood.
