Is my child “too weak” for sport? A parent’s guide to safe strength training for 10–15 year olds

Neven Antic • February 26, 2026

You might have heard:


  • “Weights will stunt their growth.”
  • “They’ll get injured in the gym.”

Meanwhile, you see your child:


  • Getting pushed off the ball
  • Struggling with coordination
  • Lacking confidence at sport


So what’s actually safe?

What the research says (in plain English)

Squatting to depth at d8 training

Current sports science and paediatric guidelines agree:

  • Supervised, well coached strength training is safe for kids and teens
  • It can reduce injury risk, not increase it
  • Problems come from poor coaching and silly loading, not the idea of strength itself

What safe strength training looks like for 10–15 year olds

Personal Training at d8

In Junior Gym Academy, our kids strength training in Adelaide, safety means:

  • Small groups, capped numbers
  • Coaches with eyes on every set
  • Age appropriate exercises and loads

We emphasise:

  • Bodyweight and light external resistance
  • Quality of movement first
  • Gradual progression over weeks and months

Common fears from parents

How Private Trainers can help with your fitness goals

“My child is still growing – will this damage their growth plates?” 

  • With proper coaching and sensible loads, strength work is no more risky than running and jumping at sport. Often it’s safer.

“They’re clumsy, will they cope?” 

  • Clumsy kids are exactly who benefit most. We start very simple and build up.

“What if they feel out of place?” 

  • We group kids with similar ages and ability levels, so they’re not thrown in with advanced athletes.

Benefits we see

Over a term or two, parents often report:



  • Better posture and movement
  • More confidence at sport
  • Fewer silly niggles
  • Kids who are proud of what their bodies can do


We test and retest key skills so you can see the change.

Want to see how this looks in real life?

If you’re on the fence about strength training for your 10–15 year old:


  • Book a JuniorGym Assessment HERE



We’ll check how your child moves, show you the gym, and explain how our JuniorGym Academy works alongside school and club sport.

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