Myth-Busting Strength Training for Young People

Muscular physiques have always been popular, but in the last decade or so people around the world have become increasingly conscious of their body image, largely due to social media like Facebook, Instagram and TikTok. This fixation on bodily aesthetics has taken especially strong hold among Generation Z (those born between 1997 and 2012) and subsequent generations, who have grown up surrounded by influencers and image filters.

The power of this trend is undeniable – in Spain, the number of cosmetic surgeries has increased by over 200% in less than 10 years.

Thankfully, this trend has also led many young people to look after their physical appearance in a more natural way: joining their local gym. In fact, Millennials and Generation Z are the main reason why the fitness industry has grown by 20% since 2020, making them the world’s top spenders in the wellness category.

Under the broad umbrella of “fitness”, strength training was second on the American College of Sports Medicine’s 2023 Worldwide Survey of Fitness Trends. More recently, traditional strength training – which includes “Olympic” weightlifting like squats and deadlifts – has ranked fifth in their trend predictions for 2025.

Myths surrounding strength training

It is often said that strength training is dangerous for bone and muscle development at certain ages, or even that people who do weight training at an early age could develop growth problems.

However, the benefits of strength training actually outweigh the risks by far and strength training has universally proven benefits at all ages. For children and adolescents these include improved development of motor skills, healthier body composition (lower fat percentage and higher muscle mass), fewer injuries, and a lower risk of developing chronic diseases in adulthood.

Academic achievement and depression

While young people may sometimes have questionable motives for hitting the gym, the benefits of strength training are undeniable from a scientific point of view. Recent studies indicate that greater physical fitness is associated with better academic performance and that strength training in adolescents may reduce symptoms of depression.

A proper routine is essential

The World Health Organization recommends that children under 18 years of age do at least 3 days per week of strength and musculoskeletal developmental exercise (including high-impact activities such as jumping) within their daily minimum of 1 hour of physical activity.

Conclusion

Strength training is not just about lifting heavy weights, but about adopting a routine that is tailored to one’s age and abilities. By prioritizing technique, increasing weight gradually, and watching for signs of fatigue, young people can reap the many benefits of strength training while minimizing the risks.

Frequently Asked Questions

Q: Is strength training safe for young people?

A: Yes, strength training has universally proven benefits at all ages, and can actually improve development of motor skills, body composition, and reduce the risk of chronic diseases in adulthood.

Q: What are the benefits of strength training for young people?

A: The benefits include improved development of motor skills, healthier body composition, fewer injuries, and a lower risk of developing chronic diseases in adulthood.

Q: How can I get started with strength training?

A: Consult with a qualified professional, such as a physical education teacher or personal trainer, to develop a personalized training program and build technique.