Perform with Dr. Andy Galpin: Strength Training for Kids & Building Lifelong Movement Skills

Release Date: March 19, 2025

In this insightful episode of Perform with Dr. Andy Galpin, Dr. Galpin delves deep into the topic of strength training for children, addressing common myths, outlining significant benefits, and providing actionable strategies for parents and coaches to foster lifelong movement skills in kids. Utilizing his renowned "3 I's" framework—Investigate, Interpret, and Intervene—Dr. Galpin ensures a comprehensive exploration of both the science and practical applications of youth strength training.

1. Introduction to Strength Training for Kids

Dr. Galpin begins by highlighting the irony that, despite the overwhelming interest and numerous inquiries about kids lifting weights, he had rarely addressed this topic in public forums. He emphasizes the prevalent confusion among parents and even medical professionals, often stemming from outdated or misinterpreted research.

"Weightlifting is not appropriate for younger children because the strain may be too high for developing muscles, tendons, and bones." (00:02:15)

Dr. Galpin debunks this notion, asserting that contemporary data unequivocally supports the safety and benefits of strength training for children when properly supervised.

2. Common Myths and Misconceptions

Dr. Galpin identifies and dismantles six persistent myths surrounding youth strength training:

1. Strength Training Stunts Growth: Proven false; research indicates benefits for bone health.
2. Exercise is Only for Athletes: Contradicted by the philosophy that "if you have a body, you're an athlete".
3. Wait Until Age 12 to Start Lifting: Children as young as five can begin strength training if they can follow safety instructions.
4. Strength Training Makes Girls Bulky: Unlikely before puberty; emphasis is on neurological and motor skill development.
5. Strength Training Alters Puberty: No evidence supports that it affects the onset or progression.
6. Requires Expensive Equipment or Coaches: Effective programs can be implemented with minimal or no cost.

3. Benefits of Strength Training for Children

Dr. Galpin outlines a multitude of benefits extending beyond mere physical health:

• Physical Benefits: Enhanced lifetime physical activity, improved cardiovascular fitness, better body composition, increased muscle mass, robust bone health, and reduced injury rates.

• Cognitive and Academic Advantages: Strength training has been linked to improvements in intelligence, executive function, and academic performance. Studies show that active children tend to excel academically and possess better motor skills.

• Mental Health Improvements: Resistance exercise can alleviate symptoms of anxiety, depression, and ADHD while boosting confidence, self-esteem, resilience, and perceived competence.

• Long-Term Health Outcomes: Active children are less likely to develop chronic conditions such as type 2 diabetes and atherosclerosis in adulthood.

4. The "3 I's" Framework

Dr. Galpin introduces his structured approach to addressing youth strength training:

a. Investigate: Measuring and Assessing

He recommends standardized testing to gauge a child's physical and motor skill development. Key resources include:

• Youth Fitness International Test (YFIT): An accessible, peer-reviewed tool comprising five tests—height, weight (BMI), a 20-meter shuttle run (cardiovascular fitness), handgrip strength, and standing long jump (coordination and power).

• Fitback: A platform that allows parents and coaches to input test results and generate custom reports to understand a child's developmental standing relative to peers.

b. Interpret: Understanding the Data

Understanding test outcomes is crucial to determining whether a child is thriving or needs intervention. Dr. Galpin emphasizes that growth and development in children are non-uniform, necessitating individualized interpretations rather than rigid benchmarks.

c. Intervene: Implementing Strength Training Programs

Intervention involves adopting a Long Term Athletic Development (LTAD) model, which focuses on holistic athleticism rather than early specialization. Key principles include:

• Universal Accessibility: Ensuring programs are available to all children regardless of background.
• Developmentally Appropriate Practices: Tailoring activities to a child's developmental stage.
• Multi-Sport Participation: Encouraging involvement in various sports to enhance overall athleticism.
• Fun and Engagement: Prioritizing enjoyable activities to foster a positive relationship with movement.
• Quality Coaching: Employing knowledgeable coaches who can guide children effectively.

5. Long Term Athletic Development (LTAD) Model

Dr. Galpin breaks down the LTAD model into stages, each with specific focuses:

1. Develop, Learn, and Play (Ages 0-5): Emphasizes unstructured play, problem-solving, and exposure to a variety of movements.
2. Develop and Challenge (Ages 6-10): Introduces competitive games and fundamental movement skills through fun, multi-step activities.
3. True Training and Competition (Ages 11-14): Incorporates more structured strength conditioning alongside sports-specific training.
4. Early High School (Ages 15-18): Focuses on optimizing performance for chosen sports through specialization.
5. Thriving and Mastery for Life (Post-High School): Encourages lifelong athleticism and mentoring roles, ensuring sustained physical activity beyond competitive years.

6. 10 Rules of Lifting Weights for Kids

Dr. Galpin provides practical guidelines to ensure safe and effective strength training for children:

1. Focus on Quality, Positivity, and Fun: Prioritize enjoyable and well-executed movements over numbers.
2. Ensure a Safe Environment: Secure equipment and supervise training sessions diligently.
3. Limit Training Frequency and Duration: Advocate for 2-3 sessions per week, each lasting 20-30 minutes.
4. Promote Full Range of Motion with Proper Technique: Emphasize correct form to maximize benefits and prevent injuries.
5. Start with Dynamic Movements: Integrate varied movements to build coordination and flexibility.
6. Manage Sets and Repetitions Appropriately: Typically 1-3 sets with 6-15 reps using light loads (<60% of max).
7. Incorporate Multi-Joint Exercises: Focus on compound movements like squats, lunges, presses, and pulls.
8. Avoid High Volume and Fatigue: Keep training sessions moderate to prevent burnout and promote sustained interest.
9. Progress Conservatively: Gradually increase load and complexity as the child gains competence.
10. Tailor Exercises to Individual Needs: Customize programs based on the child's unique strengths and areas for improvement.

7. Recommendations for Youth Athletes

For children involved in competitive sports, Dr. Galpin outlines five key recommendations:

1. Avoid Sudden High Activity Levels: Prevent injuries by transitioning gradually into sports seasons.
2. Emphasize Foundational Movements Over Pure Skill Development: Balance sport-specific training with general athleticism.
3. Limit Seasonal Duration: Cap annual participation in single sports to eight months to reduce injury risks.
4. Encourage Multi-Sport Participation Before Age 16: Support involvement in multiple sports to enhance overall athleticism and prevent early burnout.
5. Promote Lifelong Athleticism: Foster habits that ensure continued physical activity beyond competitive years.

8. Motivating Kids to Be Physically Active

Dr. Galpin offers strategies to inspire children who may be resistant to traditional sports:

• Lead by Example: Parents and coaches should model active behaviors.
• Create Active Environments: Surround children with peers and activities that value movement.
• Diversify Physical Activities: Introduce various environments and movement modes, such as swimming, climbing, or parkour.
• Customize Play Partners: Encourage interactions with supportive peers or family members to build confidence.
• Incorporate Intrinsic Rewards: Design activities with engaging goals that aren't solely competition-based.

9. Additional Resources

To further assist parents and coaches, Dr. Galpin recommends several authoritative resources:

• Books:
  • High School Strength and Conditioning by NSCA
  • Youth Strength Training by Avery Feigenbaum
  • Essentials of Youth Fitness by the American College of Sports Medicine
• Courses:
  • Youth Fitness Specialist Certification
  • Master's courses by experts like Jeremy Frisch
• Programs:
  • Good Athlete Project by Jim Davis
  • Future of Play Initiative by Brian Finnegan

These resources provide comprehensive insights, structured programs, and certification opportunities for those dedicated to enhancing youth athletic development.

10. Conclusion

Dr. Galpin encapsulates the episode with ten pivotal takeaways:

1. Modern Necessity: Today's children require structured exercise and strength training more than ever.
2. Ongoing Education: Continuous dissemination of accurate information is crucial to dismantle lingering myths.
3. Positive Relationships: Cultivate a joyful and affirming connection with movement.
4. Holistic Athleticism: Focus on overall movement literacy rather than early specialization.
5. Movement Vocabulary: Develop a broad range of movement skills from an early age.
6. Early Start: Begin physical activity practices as soon as children can engage safely.
7. Individualized Approach: Treat each child as a unique athlete with specific needs.
8. Parental Influence: Parents play a pivotal role in modeling and encouraging active lifestyles.
9. Avoid Early Specialization: Encourage participation in multiple sports to enhance long-term athletic success.
10. Fun over Drills: Design activities as games to maintain engagement and enjoyment.

He concludes with a powerful reminder from Franklin D. Roosevelt:

"We can't always build the future for our youth, but we can build our youth for the future." (01:48:35)

This episode serves as an essential guide for anyone involved in the physical and athletic development of children, offering both scientific backing and practical advice to ensure that young athletes not only perform better but also enjoy a lifelong relationship with movement and physical health.