Why Kids Should Train: Building Stronger Bodies, Better Habits, and More Confidence

One of the things I really enjoy seeing at FTF is how many parents make exercise a normal part of their lives.

Every day, we have moms and dads coming through the doors before work, after work, or somewhere in between. They're lifting weights, taking classes, working with a trainer, getting their steps in, and doing what they can to take care of themselves.

And whether they realize it or not, their kids are watching.

That's a big deal.

We spend a lot of time talking about getting kids involved in sports, limiting screen time, eating better, and staying active. All of those things are important. But I think one of the best things we can teach kids is that exercise isn't something you only do because you're trying to lose weight or because a coach makes you do it.

Training is something you do because taking care of your body is part of taking care of yourself.

Kids Can—and Should—Strength Train

There's still an outdated idea out there that kids shouldn't lift weights.

When it's done properly, strength training can be a great activity for kids and teenagers. The key is that it needs to be age-appropriate, supervised, and focused on good technique.

We're not talking about throwing as much weight as possible on a bar and seeing what a 12-year-old can squat.

We're talking about teaching kids how to move.

Squat. Hinge. Push. Pull. Carry. Jump. Run.

Coach Cory works with small groups of athletes, teaching fundamentals at an early age better than any coach that I have had the privilege of working with.

Coach Nikki works with some of our special needs athletes.  They absolutely love her and everyone in the gym has a blast when they are training.

Coach Stephen and coach Mike pick up the rest, training athletes that want to pick up an edge in their high school weight room or just put on some extra muscle.

We teach them to control their own body first, then gradually add resistance as they become stronger and more experienced.

A good youth strength program should emphasize technique before weight and consistency before intensity.

The Benefits Go Way Beyond Sports

Obviously, getting stronger can help young athletes. A stronger kid has the potential to run faster, jump higher, produce more power, and become more resilient to the demands of their sport.

But I don't think you have to be an athlete to benefit from training.

Regular exercise and strength training can help kids and teens:

• Build stronger muscles and bones

• Improve balance, coordination, and body control

• Develop speed, power, and athleticism

• Improve cardiovascular fitness

• Maintain a healthy body composition

• Build confidence

• Develop discipline and consistency

• Learn proper movement and lifting technique

• Create healthy habits that can carry into adulthood

That last one might be the most important.

A kid who learns at 12, 14, or 16 years old that going to the gym a few days per week is just a normal part of life has a huge head start.

They're learning something that many adults don't figure out until their 30s, 40s, 50s, or later.

Training Builds Confidence

One of my favorite things about strength training is that progress is easy to see.

Maybe a kid couldn't do a push-up when they started, and now they can do five.

Maybe they struggled with a squat, and a few months later they're moving confidently with weight.

Maybe they're faster, stronger, or simply more comfortable walking into a gym than they were before.

Those little wins add up.

And that confidence doesn't have to stay inside the gym.

Learning that you can struggle with something, practice it, and eventually get better at it is a pretty valuable lesson for a young person.  (There are few things more rewarding than watching a young person get their first pull-up)

Parents Have More Influence Than They Think

This is probably the biggest point I want to make.

If you're a parent who trains regularly, you're already teaching your kids something.

They see you making time to exercise.

They see you choosing to do something difficult.

They see that being active doesn't stop when high school sports end.

And they see that taking care of yourself is important.

We have a lot of parents at FTF who are doing exactly that. Some are serious lifters. Some take our classes. Some work with personal trainers. Others just come in a few days a week and get their workout done.  Some even bring their kids in with them.

You don't have to be the strongest person in the gym to set a good example.

You just have to show your kids that movement matters.

Better yet, as they get old enough, let them experience it with you.

Teach them that the gym isn't a punishment for what they ate. It isn't just a place people go because they're unhappy with the way they look.

It's a place to become stronger, healthier, more capable, and more confident.

We're Playing the Long Game

Not every kid needs to become a great athlete.

Not every teenager needs to love lifting weights.

But every kid will eventually become an adult.

If we can help them enter adulthood understanding how to exercise, how to lift safely, and why taking care of their body matters, we've given them something they can use for the rest of their lives.

Sports eventually end.

Seasons end.

But the need to stay strong, healthy, and active doesn't.

So if your kids see you heading to the gym several times a week, don't underestimate the example you're setting.

Keep bringing them around it. Keep talking to them about it. And when they're ready, teach them how to train.

Those habits could stick with them for life.