Build a strong foundation

Well thought-out and age-appropriate strength training can reduce the risk of injury from other physical activity or training. Strength training can be included in training from an early age, but the training should be planned with a long-term purpose and must of course be adapted to age, growth and development. Most importantly, training should be fun, varied and motivating.

Strength training for kids

Strength training is varied

Strength training for children and young people can be very different, such as obstacle courses, wrestling exercises (with clear rules about what is allowed), various relays or more traditional strength exercises. In training, the load used can be, for example, body weight, medicine balls, free weights such as dumbbells, broomsticks or bars, or a partner. For partner exercises, it is important to divide the children/young people into approximately the same size to ensure an even load.

Exercises should be characterized by play

Exercises must be adapted to age and should be characterized by play. As the kids get older, the training can be organized with more traditional strength exercises. Traditional strength exercises with external loads are not dangerous for children, but they may be perceived as less fun than other more playful exercises, especially if they are done over a longer period of time during a training session.

Strength training is not harmful

Fears that strength training can damage growth zones and the body's natural growth are not supported by current research or practical observations. On the contrary, well thought-out and age-appropriate strength training will reduce the risk of injury from other physical activity or exercise. Strength training makes muscles, tendons and bones stronger, making children/young people more resistant to injury.

Technique

Children have a great capacity for motor learning, which is why it's good to spend time learning good technique in childhood and adolescence. Positive feedback and instructions on how the games/exercises can be performed provide good conditions for the joy of movement and good technique. Good technique is important to get the best possible effect from training and to avoid injuries.

Stay injury free
Strength training for kids

Exercises

Level 1 Level 2 Level 3

  • Level 1

    10 exercises get pdf

    The program consists of 3 levels of progression. When you master these exercises, you can move on to the next level.

  • Level 2

    12 exercises get pdf

    The program consists of 3 levels of progression. When you master the exercises on the 1st and 2nd level, you can move on to the 3rd level.

  • Level 3

    9 exercises get pdf

    The program consists of 3 levels of progression. When you master the program on all 3 levels, it is important to continue doing them regularly to maintain their effect.

Level 1 Level 2 Level 3

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