The Lifelong Benefits of Early Strength Training and Movement Skills

In this episode, I discuss the importance of exercise, specifically strength training, for kids. With growing concerns over childhood obesity, limited opportunities for physical activity in school, decreased outdoor playtime, and reduced sports participation, the lack of physical activity in children poses serious long-term risks to their physical and mental health. I address common myths and misconceptions about resistance training for kids and highlight the many cognitive, physical, and mental health benefits of regular physical activity.

I also explain the three I’s—investigate, interpret, and intervene—for assessing and improving a child’s movement abilities, emphasizing the importance of fun, play-based experiences to develop a diverse range of movement skills. Additionally, I discuss the risks of early sports specialization, guidelines for safe weightlifting for kids, injury risks, and strategies to encourage physical activity. Whether or not a child aspires to be an athlete, this episode offers practical tips to foster long-term athletic development and ensure kids grow up strong, healthy, and active.

Read the full episode show notes at performpodcast.com.

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Timestamps

00:00:00 Kids & Strength Training

00:03:26 Sponsors: Eight Sleep & LMNT

00:06:10 Misconceptions, History, Kids & Resistance Training

00:10:15 “Zombie” Myths about Kids & Exercise

00:13:58 Kid-Centric Exercise & Movement Literacy; Strength & Coordination

00:18:47 Movement vs Language Development Analogy

00:22:52 Chronic Health Crisis in Kids, Sports, Downstream Adult Issues

00:30:33 Physical, Cognitive & Mental Health Benefits of Strength Training for Kids

00:36:53 Sponsor: AG1

00:38:18 Investigate: YFIT Test, FitBack Test

00:42:41 Interpret: Baseline Test, Injury, Growth & Development, Specialization Ready?

00:49:02 Intervene: Positive Experiences, Open Play, Schools & PE, Sports Variety

00:53:13 Kid-Centric Programs, Long-Term Athletic Development (LTAD), American Development Model

01:00:40 Sponsor: Momentous

01:02:21 LTAD Program Example, Strength Training

01:09:08 Youth Movement Skills & Concepts, Games, Diversity, Range of Motion

01:12:28 Basic Movement Skill Development Targets

01:17:25 Example Program for 7-Year Old, Basic Movement Skill Development

01:22:16 Plyometrics & Kids

01:23:26 10 Rules of Lifting Weights for Kids

01:29:22 Guidelines for Youth Athletes, Injury, Play, Sport Diversity & Breaks, Specialization

01:33:18 Early Specialization & Problems

01:36:35 Encouraging Physical Activity in Kids

01:41:47 Additional Resources, Books, Courses & Organizations

01:44:49 Summary & Key Takeaways

01:48:35 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media, Perform Newsletter

Disclaimer & Disclosures