The truth about strength training for children and teens

Josefina Cánepa Bustos
Jul 31
3 min read

Strength training doesn’t mean kids pumping iron at the gym. It’s about learning to move well, control their bodies, and build resilience. When it’s guided by someone who understands child development, strength training is not only safe — it’s incredibly beneficial.

At Physio K, our physiotherapist Josefina specialises in treating children and teenagers. She works closely with young people to improve strength, coordination, and injury prevention in a way that’s fun, age-appropriate, and effective.

What are the benefits of strength training for kids?

When guided properly, the benefits go far beyond just physical strength:

🧠 Improved motor skills – Better balance, posture, coordination, and body control
💥 Enhanced sports performance – Especially for kids involved in netball, soccer, dance or footy
🦴 Stronger bones and joints – Building bone density during key growth stages
🛡️ Injury prevention – Especially important for active kids and early sports specialisation
😊 Boosted confidence – They feel stronger and more capable in their bodies
🏃 Lifelong healthy habits – They learn that movement is a normal (and fun) part of life

Whether it’s a 9-year-old starting sport or a 14-year-old teen wanting to get stronger, resistance training can be safe and beneficial for all ages.

When is it safe for kids to start resistance training?

If a child is ready to play sport, they’re ready to start a supervised kids strength program.

We start with simple, playful movements like:

Squats
Frog jumps
Bear crawls
Medicine ball throws
Balance work and bodyweight control

These aren’t just exercises — they’re building blocks for movement, helping young bodies grow stronger and more resilient.

What makes it safe?

The key is proper technique, a gradual approach, and professional supervision. That’s where we come in.

Josefina’s sessions are designed specifically for young bodies — focusing on what each child needs, whether that’s coordination, mobility, core control, or strength. We don’t jump into heavy loads or gym routines. We focus on movement quality, building confidence, and keeping it fun.

Looking for safe exercise for children near Bondi Junction? You’re in the right place.

What happens if kids don’t build strength?

Instead of asking, “Is it safe for my child to strength train?” — we think a better question is:

“What are we missing out on if they don’t?”

More and more kids are dealing with posture issues, poor movement patterns, and preventable injuries — especially as they spend more time sitting and less time moving.

Early strength training (done right) can help:

Prevent knee and ankle injuries
Improve coordination and balance
Set up healthier habits for life

👋 Meet Josefina – our kids & teens physiotherapist

Josefina has a special interest in paediatric physiotherapy and loves helping young people move better and feel stronger. Whether your child is recovering from injury, struggling with coordination, or just wants to feel more confident in their body, she’ll tailor a plan that suits their age and goals.