#50 - Kids Strength Training: When to Start, What’s Safe, and How to Lift With Your Kids

Your kid is already strength training. They climb. They jump. They carry heavy things. They explore their body in space every single day. So the real question isn’t should kids get strong? It’s how do we introduce strength training safely, progressively, and without turning movement into a chore? In this episode, I cover: 🧠 What the science actually says about kids lifting weights Why the idea that lifting stunts growth is a myth How poor coaching and excessive load—not strength training itself—create injury risk Why properly supervised, age-appropriate resistance training is not only safe, but beneficial 🧒 When kids should start strength training (age-by-age) Ages 3–5: play-based strength (crawling, climbing, jumping, carrying) Ages 6–8: introducing structure if maturity allows Ages 7–12: technique-first strength training Teens: progressive loading with proper recovery and coaching 🏋️‍♀️ Kids strength training dosage made simple How many days per week kids should lift How long sessions should be Sets, reps, and effort guidelines Why “pretty reps” beat fatigue every time 🦴 Bone development, impact, and long-term health Why adolescence is a critical window for bone density How strength training + jumping, landing, and sprinting support lifelong skeletal health Why movement should never disappear as kids get older 👶 How I train with my 3-year-old (real life) Obstacle courses Short interval “missions” Carries, hangs, jumps, and imagination-based play How curiosity—not forcing—builds confidence 👩‍👧 Training with kids without losing yourself Creating “together time” and “my time” Setting clear boundaries for safety Micro-dosing kid involvement so you can still train Why modeling self-care matters more than perfect workouts ❤️ The bigger picture If you don’t teach your kids that their body is capable, someone else will teach them that their body is a problem. This episode is about raising kids who believe: movement is normal strength is normal effort is normal boundaries are normal 🔗 Resources & Links 📖 Read the full breakdown on Substack (with visuals + dosage charts): Kids Strength Training: When to Start, What’s Safe, and How to Lift With Your Kids 👉 [Read it Here] 🏔️ Join the Athlete Mom Project Course Training that fits motherhood — without burnout, all-or-nothing, or sacrificing family life. 👉 [ Learn More Here ] 📲 Learn More About Coaching Programs 👉 Inquire About Coaching Programs Here 💪🏻 Connect with me on Instagram 👉 [@withchanyoucan] 🎙️ Subscribe to the podcast If this episode helped you, please rate, review, and share it with a mom who’s trying to lift while raising kids.