Once you know strength training is safe and beneficial for young athletes, the next question is usually: what should it actually look like for my child?
Our podcast guest Des Ryan has spent his career developing young athletes. He was Head of Sports Medicine and Athletic Development at Arsenal Academy, Head of Strength and Conditioning at Connacht Rugby, and is now Director of Coaching and Performance at Setanta College. He described strength and conditioning as something of a “minefield” for parents. Here’s a guide to help you find your way through it.
It starts with being active, every day
Before anything else, Des highlighted the importance of regular activity, both structured (training, PE, organised sport) and unstructured (play, games in the park, climbing, riding bikes).
Unstructured play builds the foundations every athlete needs: balance, coordination, agility and confidence in how they move. No gym programme can replace it.
Variety matters
Des also discussed the wider debate around early specialisation. Playing a range of sports, especially when young, develops a broader range of movement skills and reduces the risk of overuse injuries from repeating the same movements again and again. Good strength and conditioning should complement your child’s sport, not replace the variety they need.
What’s right at each stage?
Every child is different, and maturity matters more than age. As a rough guide:
Younger children (roughly under 10)
- lots of play and a wide range of activities
- bodyweight movements built into games: crawling, climbing, jumping, landing, balancing
- fun first, with no formal “gym” sessions needed.
Older children and early teens (roughly 10 to 13)
- learning the basic movement patterns with good technique: squatting, lunging, pushing, pulling, hinging, bracing
- body weight, bands and light medicine balls
- simple speed, agility and jumping and landing work.
Teenagers (roughly 13 and up, depending on maturity)
- gradually adding external load, such as dumbbells, kettlebells and barbells, once technique is solid
- a more structured programme, supervised by a qualified coach
- training that’s planned alongside their sport, school and rest.
Training through growth spurts
Growth spurts are one of the trickiest times for young athletes, and something Des highlighted for parents and coaches to be aware of. During rapid growth, bones can grow faster than muscles and tendons adapt, so children may:
- feel clumsy or uncoordinated
- have aches in the knees, heels or back
- tire more easily
- be at greater risk of certain injuries.
During these periods, good coaches will often:
- reduce the volume or intensity of training
- focus more on technique, mobility and control
- watch closely for pain or niggles
- make sure there’s enough rest, sleep and food.
If your child seems to be struggling during a growth spurt, let their coach know. Remember too that growing and training takes a lot of energy, so make sure they’re eating enough.
Everyone can get faster
One of Des’s most encouraging messages is that improving speed and movement is possible for everyone. Speed isn’t just something you’re born with. Good coaching can improve how efficiently young athletes run, accelerate, change direction and land.
This is especially good news for late developers and smaller children, who may currently be behind their peers physically but can build skills that will serve them well once they catch up.
Values and discipline
Des spoke about the importance of individual values and discipline. Strength and conditioning teaches young people a lot beyond the physical: turning up consistently, working hard when no one’s watching, being patient with progress and taking responsibility for their own development. These are skills for life, not just for sport.
What good strength and conditioning looks like
- A qualified coach. Ideally with a strength and conditioning qualification or accreditation, such as with the UK Strength and Conditioning Association (UKSCA), or a background in sport or exercise science or PE.
- Technique first. Lots of coaching on how to move well before adding weight.
- Gradual progression. Load and difficulty increased slowly and sensibly.
- Individual approach. Training that takes account of each child’s growth, maturity and experience.
- Plenty of rest. Usually 24 to 48 hours between harder sessions, plus good sleep.
- Fun and engagement. Especially for younger children, it should feel like play.
If your child’s club doesn’t have a strength and conditioning coach, their sports coach may lead sessions. That’s fine, as long as they understand the basics, keep it simple and stay within their expertise.
Warning signs
- heavy weights before technique has been learned
- no supervision, or unqualified supervision
- the same programme for every child, regardless of age or maturity
- “no pain, no gain” attitudes, or training through pain
- pressure to use supplements
- lots of extra sessions on top of an already busy sporting week.
Questions to ask a coach or club
- Who will be supervising, and what qualifications do they have?
- How do you teach technique?
- How do you adapt training for younger children, or during growth spurts?
- How does this fit with my child’s other training and matches?
- How will you track progress, and how will you let me know if there are concerns?
Fitting it all in
Strength and conditioning shouldn’t become one more pressure in an already busy week. Short, regular sessions, sometimes built into a warm-up or team training, are often enough. Keep an eye on your child’s overall load across sport, school and other activities, and protect their rest days.
Top tips
- Keep children active every day, with plenty of play as well as sport.
- Encourage a variety of sports, especially when young.
- Match training to maturity, not just age.
- Take extra care during growth spurts.
- Remember everyone can improve their speed and movement.
- Look for a qualified coach and technique-first approach.
- Protect rest, sleep and food.
- Keep it fun, and part of a balanced week.
Listen: “A Parent’s Guide to Strength and Conditioning for Young Athletes”, a conversation with Des Ryan
