If your teenager has started asking about the gym, or their coach has mentioned strength training, you might be wondering whether it's safe. The short answer: yes, when it's supervised, technique-focused and sensibly progressed. Here's what parents need to know.
What the Australian guidelines say
Australia's physical activity guidelines for children and young people aged 5 to 17 recommend:
- at least 60 minutes of moderate to vigorous physical activity every day
- on at least 3 days a week, activities that are vigorous and that strengthen muscle and bone
- no more than 2 hours a day of recreational screen time
- 8 to 10 hours of sleep a night for 14 to 17-year-olds
So strength-building activity isn't just allowed for young people. It's part of the national recommendation. For younger kids, that often looks like play: climbing, jumping, running games and gymnastics. For teenagers, structured strength training is a great way to meet it.
The myth: "weights stunt your growth"
This is probably the most common worry parents have, and the evidence doesn't support it. The Australian Strength and Conditioning Association's position stand on resistance training for children and youth supports properly designed and supervised resistance training for young people.
The real risks come from poor supervision, poor technique, lifting too heavy too soon, and horsing around with equipment, not from strength training itself.
Why strength training is good for teens
Done well, strength training can help young people:
- build strength, coordination and confidence in how they move
- support strong bones during the years when bone is being built
- perform better in their sport
- build a healthy, lifelong habit of looking after their body
What good training looks like for teenagers
- Supervision. An adult who knows what good technique looks like should be there, especially at the start.
- Technique before load. Master the movement with bodyweight first. Only add weight when technique is consistently good.
- Stop short of failure. Finish each set with two or three good reps still in the tank. No maximum lifts.
- Gradual progress. Small increases over weeks and months, not big jumps.
- Balance with sport and rest. If your teen already does a lot of organised sport, two shorter sessions a week may be plenty.
- Stop for pain. Pain (not effort), dizziness or feeling unwell means stop.
A good starting point at home
Bodyweight exercises are an excellent first step for teens: squats, lunges, glute bridges, push-up progressions, planks and rows. Three short sessions a week on non-consecutive days, with an adult watching technique, ticks the strength box in the guidelines. Better still, train together. It's good for you too.
Before your teen starts
If your teen has a heart condition, asthma that isn't well controlled, diabetes, a past injury that still causes problems, or any condition you're unsure about, check with your GP first. Young people's screening tools exist for exactly this purpose, and a quick chat with your GP is the safest start.
How Train90 handles young people
- 16 and 17-year-olds can have their own Train90 program with a parent or guardian's consent. Programs are bodyweight, plus a light band for some sport exercises.
- 12 to 15-year-olds: Train90 Family lets a parent add their child to their own account for sessions done together, with the parent present every time. See how it works on our plans page.
- Under 12s: Train90 isn't available. Active play and organised sport are the way to go.
The bottom line
- Strength-building activity on 3 days a week is part of Australia's guidelines for young people.
- Supervised, well-coached strength training is appropriate for teenagers; the growth myth isn't supported by the evidence.
- Technique first, no maximum lifts, small steady progress.
- Keep goals about strength, skill and fun, not appearance.