The Benefits of Strength Training for Youth in PE

3 January 2025

When we think of Physical Education (PE) classes for young people, images of running laps, playing soccer, or dodging a ball may come to mind. But there's a growing trend in the world of youth fitness that’s changing the game: strength training. Yep, that’s right—lifting weights and bodyweight exercises aren’t just for bodybuilders or athletes anymore. It’s becoming an essential part of PE programs, and for good reason.

In this article, we're going to break down the incredible benefits of strength training for youth in PE. If you're a parent, teacher, or even a student, you'll want to stick around because this could change how you view fitness in school forever. Ready? Let's dive in.

What Is Strength Training?

Before we get into all the good stuff about the benefits, let’s clarify what strength training actually is. In simple terms, strength training (or resistance training) is any exercise that involves using resistance—whether that’s weights, resistance bands, or your own body weight—to build muscle strength, endurance, and power.

This can include exercises like:

- Push-ups
- Squats
- Lunges
- Planks
- Dumbbell lifts
- Resistance band exercises

Contrary to popular belief, strength training isn’t just about bulking up or lifting heavy weights. It’s about improving overall fitness, and it can be tailored to any age group, including kids and teens. And guess what? You don’t need a gym full of equipment to get started.

The Myth of Strength Training and Youth

Let’s address the elephant in the room. There’s been a long-standing myth that strength training is dangerous or harmful for kids and teens. Some believe it can stunt growth or lead to injuries. But, according to the American Academy of Pediatrics and the National Strength and Conditioning Association, this is simply not true—when done correctly and under proper supervision, strength training is entirely safe for youth.

In fact, strength training can actually help prevent injuries by strengthening muscles, tendons, and ligaments. The key here is proper form and appropriate resistance levels. We’re not talking about slapping on 100 pounds and telling a 12-year-old to lift it; we’re talking about functional, bodyweight exercises and light resistance training that focus on movement and technique.

Why Strength Training Should Be a Part of PE Programs

So, why should schools be incorporating strength training into PE classes? Isn’t running laps enough? Not quite. Strength training offers a whole range of benefits that traditional aerobic exercises like running or cycling simply don’t touch. Let’s break down the key perks.

1. Improves Physical Strength and Endurance

This one is kind of obvious, right? Strength training helps improve muscle strength, which makes everyday activities easier. Whether it’s carrying heavy books, playing sports, or even just walking up the stairs, stronger muscles help kids move more efficiently. But it’s not just about raw strength—it also improves muscular endurance. That means kids can perform physical tasks for longer periods without getting tired as quickly.

Plus, when muscles are stronger, the body becomes more resilient to injury. That’s a win-win.

2. Boosts Self-Esteem and Confidence

Let’s be real here—PE can be intimidating for some kids. Not everyone is a natural athlete, and certain activities may make some students feel left out or inadequate. Strength training, however, is highly individualized. It gives kids the chance to set personal goals and see measurable improvements over time.

Imagine the sense of accomplishment a student feels when they can do their first push-up or increase the number of squats they can do in a minute. These small victories add up and can significantly boost a child’s self-esteem and confidence.

3. Enhances Overall Motor Skills and Coordination

Strength training isn’t just about building big muscles; it also helps improve motor skills. Exercises like lunges, squats, and push-ups require coordination, balance, and body awareness. This can translate into better performance in other physical activities and sports.

For example, a student who has improved their balance and coordination in strength training might find they perform better in basketball or soccer. It’s like giving them a secret weapon that enhances all aspects of their physical ability.

4. Promotes Healthy Growth and Bone Development

Did you know that strength training can help improve bone density? This is super important for kids and teens, as their bones are still developing. Weight-bearing exercises, even light ones, stimulate bone growth and help prevent future issues like osteoporosis.

And no, it won’t stunt their growth—another common myth. In fact, it can do the opposite by promoting healthy bone development during those crucial growing years.

5. Teaches Discipline and Focus

Let’s face it, kids today are bombarded with distractions—TV, smartphones, video games, you name it. Strength training requires focus, discipline, and patience. Students have to concentrate on proper form, set goals, and follow through with their training routines.

This can teach valuable life skills that extend beyond the gym or PE class. The discipline and focus learned in strength training can transfer to academics, hobbies, and even future careers. It’s more than just physical growth; it’s mental growth too.

6. Encourages Lifelong Fitness Habits

The habits we develop in our youth often stick with us throughout our lives. By introducing strength training in PE, we’re setting up kids for a lifetime of physical activity. They’ll learn that fitness isn’t just about running or playing sports; it’s about building a strong, healthy body that supports them in all areas of life.

Plus, strength training can be done well into adulthood. So, by starting early, we’re giving kids a foundation for staying fit and healthy as they grow older.

7. Supports Mental Health

We all know exercise is good for the body, but did you know it’s also great for the mind? Strength training can help reduce symptoms of anxiety and depression, improve mood, and even boost cognitive function.

In a time when stress and mental health concerns are on the rise among youth, offering them a productive outlet like strength training can make a world of difference. The endorphins released during exercise can help students feel more positive and less stressed, both in and out of the classroom.

How To Safely Implement Strength Training in PE

Now that you’re sold on the benefits, how do we go about implementing strength training safely in PE programs? Here are some key guidelines:

1. Start With Bodyweight Exercises

At the beginning, focus on bodyweight exercises like push-ups, squats, planks, and lunges. These exercises teach proper form and build a foundation of strength without the need for extra equipment.

2. Focus on Proper Form

The most important aspect of strength training is form. Students should be taught the right way to perform each exercise to avoid injury. This is where supervision from a knowledgeable instructor comes in.

3. Gradually Increase Resistance

Once students have mastered bodyweight exercises, you can gradually introduce light weights or resistance bands. The key here is "gradually." Never rush the process—students should progress at their own pace.

4. Incorporate a Warm-Up and Cool-Down

As with any physical activity, students should always start with a warm-up to get their blood flowing and a cool-down to prevent soreness. This can include light jogging, stretching, or dynamic movements.

5. Make It Fun and Engaging

Let’s not forget that PE should be fun! Incorporate games, challenges, and partner exercises to keep students engaged and motivated. The more fun they have, the more likely they are to stick with it.

Strength Training and Inclusivity in PE

One of the most beautiful things about strength training is that it’s inclusive. Unlike team sports, where some kids might feel left out or less skilled, strength training is personal. Each student can work at their own pace, set their own goals, and see progress based on their individual efforts.

This makes it an excellent option for students of all fitness levels and abilities. Whether a student is athletic or just starting their fitness journey, strength training can be tailored to meet their needs.

Conclusion

Strength training is a game-changer for youth in PE. From building physical strength and improving motor skills to boosting confidence and supporting mental health, the benefits are undeniable. Plus, it sets students up for a lifetime of healthy habits.

If you're a parent, teacher, or even a student, it’s time to start thinking about how strength training can be incorporated into your PE routine. It’s not just about lifting weights—it’s about building stronger, healthier, and more confident individuals.