Why Strength Training Is Essential for Young Athletes (and How to Do It Safely)

Is Strength Training Safe for Kids?

That’s one of the most common questions we get - and it’s a valid one. Unfortunately, there’s still a lot of misinformation out there. Some parents worry that lifting will “stunt their growth” or make them “too bulky,” especially for sports like baseball or basketball.

But here’s the truth: when done correctly, strength training is one of the most powerful tools a young athlete can have in their corner.

The Real Benefits of Strength Training for Youth

At Build Performance, we believe in equipping athletes with more than just conditioning - we build strength, confidence, and injury resilience. Here’s how:

• Improved Athletic Performance
  
  Speed and power are built on a foundation of strength - specifically, relative strength (how strong an athlete is compared to their body weight). The stronger the athlete, the more force they can put into the ground to sprint faster, jump higher, and hit harder.
  

• Injury Prevention
  
  Strength and muscle act as armor for the body. We train not just for performance, but for protection -reinforcing muscles, joints, and connective tissue while teaching movement patterns that prevent injury.
  

• Confidence and Mental Toughness
  
  Every time a young athlete moves up in weight or masters a new movement, it’s a win - and those wins build belief. We see it time and time again: kids who train with us walk taller, play harder, and lead more confidently.
  

• Lifelong Fitness Habits
  
  When kids learn how to train the right way, early on, it sets the tone for a lifetime of health and fitness.
  

Debunking the Myths

Let’s be clear:

• Myth: “It stunts growth.”
  
  Fact: There’s no scientific evidence that strength training affects height when done with proper form and supervision. In fact, growth plate injuries are more likely to happen in contact sports like football or soccer than in structured training environments.
  
  

• Myth: “They’re too young to lift weights.”
  
  Fact: We scale everything. Younger athletes start with bodyweight, medicine balls, bands, and light resistance - progressing only as they master movement.
  

• Myth: “They should wait until high school.”
  
  Fact: Starting early with movement quality and body control sets them up for safer, more effective training in the future.
  
  What Safe, Smart Training Looks Like

At Build Performance, every athlete’s program is:

• Progressive: Age-appropriate, movement-focused, and gradually built over time.
  

• Supervised: Every session is coached by professionals who specialize in youth development.
  

• Balanced: We build total athletes -strength, coordination, mobility, and recovery are all part of the plan.

  How We Do It at Build Performance

We start with movement. Every athlete who trains with us learns to hinge, squat, push, pull, rotate, and carry with purpose and control.

Small group sessions ensure close attention and strong coach-athlete relationships. No one gets lost in the crowd, and every athlete is guided with intention.

Our athletes don’t just get stronger they develop physical literacy, mental toughness, and confidence that carries over to every part of their lives.

Ready to See the Difference?

If you’re curious about how strength training could support your athlete’s goals - whether it’s injury prevention, more power on the field, or building confidence we’d love to show you what we do.

Come observe a session.

Schedule a free trial.

Ask questions. We’re here for it.

Let’s build something better together.

-The Build Performance Team