Children as young as 8 years of age can safely begin strength training, though they should mainly focus on gymnastic type exercises that include rolling, tumbling and balance in a play/game like environment. As children age it is important for coaches to understand the developmental age of the athletes they are training. Programs that emphasize training to muscular failure and “going for the burn” should be discouraged.
Strength training against loaded implements can safely begin around the age of pubescence. Training can be done 2 times per week initially and then expanded to 3 days per week on non consecutive days. Research on strength gains in children reveals that a properly designed training program will yield gains in strength in prepubescence, pubescence and post pubescence. Gains in strength during the pre and pubescent stages of growth are typically related to improvements in the nervous systems ability to coordinate the movements. Post pubescent children will experience gains in muscle mass, although female athletes typically will not experience this to the same extent as their male counterparts. This is primarily the result of hormonal factors and their influence on muscular growth. Males have 10x the amount of the muscle growing hormone testosterone as females once they enter puberty.