Should Your Middle Schooler Lift Weights?

Brian Waldo MS CSCS CES PES PN WLS MATjs TFW

After 35 years in the health fitness and sports performance space, one of the biggest myths out there is that young children should not lift weights. In fact, it is probably one of the safest things a child do for physical activities when done and coached properly. Unfortunately, there is a lot of mis-information and a wide range of program options. Some are amazing and others could use some principled improvements. The following points are based on current research.

One thing is for certain, moving is always better than not moving. Strength training could actually be one of the best life skills a child could be taught. When done well, they will enjoy it, develop their confidence, strength, and mental health. A quality program will recognize differences in ability based on maturity and make accommodations for your child. Cookie-cutter programs done off of an app or piece of paper may or may not be the overall best approach. Supervision, feedback, and program adjustments are important for long-term success.

Weight training is not just for sports, it is for life! Below are some key points to consider in your decision making process regarding your child beginning a strength training program.

1. The big shift: it’s considered SAFE (with the right setup)

• Modern research shows no evidence that strength training stunts growth or damages growth plates when properly supervised

• Injury risk is very low and often lower than many sports 

• Most injuries that do happen are linked to:

  • Poor technique

  • No supervision

  • Trying to lift too heavy too soon

Bottom line: It’s not dangerous—bad coaching is.

2. Major benefits (and they’re bigger than people think)

Recent systematic reviews (2024–2025) show that strength training in kids improves:

Physical benefits

• Strength, power, coordination, flexibility

• Bone density (critical during growth years)

• Body composition (less fat, more lean tissue)

Injury prevention

• Programs can reduce sports injuries by ~40–50% in youth

Brain & mental benefits

• Improved cognitive function and focus

• Better confidence and psychosocial development

This is a big update: lifting is now seen as whole-child development, not just “getting stronger.”

3. Middle school is actually a GREAT time to start

Research suggests ages ~11–14 are ideal because:

• Kids are highly adaptable neurologically (learn movement fast)

• Strength gains come mostly from better coordination, not muscle size

• It helps build lifelong habits early

In other words: they’re building the software (movement skills), not just the hardware (muscle).

4. What the research says kids should NOT do

This is where people still get it wrong.

Avoid:

• Max-effort lifting (1-rep max testing)

• Powerlifting-style “ego lifting”

• Adult bodybuilding-style programs

Experts emphasize:

• Light to moderate weight + higher reps is safer

• Focus on technique first, load second

5. What an evidence-based program looks like..

Research-backed guidelines for middle schoolers:

Key principles

• Supervised by a qualified coach

• 2–3 days per week of strength work

• Emphasis on:

  • Bodyweight movements (squats, push-ups)

  • Light resistance (bands, dumbbells)

  • Plyometrics (jumping, landing mechanics)

Progression

1. Learn movement patterns

2. Build control and balance

3. Gradually add resistance

Think: “move well → then move heavier”

Final takeaway

The latest research is very clear:

👉 Middle school kids should be doing strength training👉 It’s safe, beneficial, and recommended👉 The key is proper coaching, technique, and progression

Pelvic Floor Health as We Age: Why It Matters for Everyone

Author: Dr. Dr. Hannah Strom, PT, DPT- Awake Pelvic Health & Wellness

When people think about healthy aging, they often focus on heart health, strength, mobility,

and maintaining an active lifestyle. But there’s another important part of the body that plays a major role in daily comfort and function that often gets overlooked: the pelvic floor.

Pelvic floor health affects people of all genders and influences many aspects of everyday life, including bladder and bowel control, core stability, sexual health, and overall movement. As we age, these muscles can change just like any other muscle group in the body.

The good news is that pelvic floor function can be supported and improved at any stage of life. With the right awareness and care, people can maintain strong pelvic health and continue doing the activities they love.

What Is the Pelvic Floor?

The pelvic floor is a group of muscles that sit at the bottom of the pelvis. These muscles act like a supportive hammock that helps hold up the bladder, bowel, and reproductive organs.

But the pelvic floor does much more than simply provide support. It is part of the body’s core system, working together with the diaphragm, deep abdominal muscles, and back muscles to help stabilize the spine and manage pressure inside the abdomen.

When the pelvic floor is functioning well, it helps with:

• Bladder and bowel control

• Core stability and posture

• Sexual health

• Pelvic organ support

• Pressure management during lifting or physical activity

Because these muscles are closely connected with the rest of the body, pelvic floor health often influences how people move, exercise, and feel day to day.

Why Pelvic Floor Changes Can Happen with Age

As we age, it’s natural for our bodies to change. Muscles may become weaker, tighter, or less coordinated over time, especially if they haven’t been trained or supported properly.

Several factors can influence pelvic floor health throughout life, including:

• Pregnancy and childbirth• Hormonal changes during midlife and beyond• Surgery in the pelvic or abdominal region• Chronic constipation or straining

• High-impact exercise or heavy lifting• Long periods of sitting

• Core weakness or breathing patterns that create excess pressure

Sometimes pelvic floor symptoms appear gradually, while other times they show up suddenly during exercise, coughing, or daily activities.

These changes can be surprising, especially for people who have always felt strong and healthy.

Common Pelvic Floor Symptoms

Pelvic floor symptoms can look different for each person, but some common experiences include:

• Urinary leakage when coughing, sneezing, laughing, or exercising

• A frequent or urgent need to urinate

• Difficulty fully emptying the bladder

• Constipation or bowel changes• Pelvic pressure or heaviness

• Pain in the pelvis, hips, or lower back

Bladder symptoms are particularly common and are often dismissed as a normal part of aging. In reality, these symptoms are usually treatable and manageable with the right support.

If you want to learn more about common bladder concerns and why they happen, you can explore more information here: https://www.awakepelvichealth.com/bladder-issues

Pelvic Floor Health Is About Coordination, Not Just Strength

One of the biggest misconceptions about pelvic floor health is that the solution is simply to do more Kegels.

While strengthening exercises can sometimes help, the pelvic floor actually needs to do more than just contract. These muscles must also be able to relax, lengthen, and coordinate with breathing and movement.

For some people, symptoms occur because the pelvic floor is weak. For others, the muscles may actually be overactive or tight, making it difficult for them to function properly.

This is why pelvic floor health is really about balance and coordination within the whole body, rather than simply making muscles stronger.

Movement and Strength Training Support Pelvic Health

encouraging news is that many activities people already do to stay healthy can also support pelvic floor function. Exercises that build overall strength and mobility can help improve the body’s ability to manage pressure and support the pelvic floor.

This includes movements such as:

• Squats and lunges

• Deadlifts and loaded carries

• Core stability work

• Walking and hiking

• Yoga or mobility training

These exercises help build stronger hips, glutes, and core muscles, which all play a role in supporting pelvic floor health.

Learning how to breathe, brace, and move efficiently during these activities can make a significant difference in how the pelvic floor responds to daily life and exercise.

When to Seek Support

Pelvic floor symptoms are common, but they are not something people have to simply live with. If you notice symptoms such as bladder leakage, pelvic pressure, or persistent core instability, working with a pelvic floor specialist can help identify what is contributing to the issue.

Pelvic floor physical therapists are trained to evaluate how the pelvic floor, breathing system, core muscles, and hips work together. Treatment often includes education, movement strategies, and exercises that restore coordination throughout the body.

At Awake Pelvic Health & Wellness, we help people of all ages improve pelvic health so they can feel confident and comfortable in their bodies.

You can learn more about our approach to care here:https://www.awakepelvichealth.com/

The Bottom Line

Pelvic floor health is an important part of overall wellness, especially as we age. These muscles influence many aspects of daily life, from bladder control to movement and physical activity.

The good news is that pelvic floor function can be improved at any stage of life. With the right knowledge and support, many people are able to resolve symptoms and return to the activities they enjoy.

Aging is a natural part of life, but discomfort, leakage, or pelvic symptoms don’t have to be.

Understanding and supporting pelvic health can help people stay active, strong, and confident for years to come.

Author Bio

Dr. Hannah Strom is a pelvic floor physical therapist and the founder of Awake Pelvic Health & Wellness in Woodbury, Minnesota. She specializes in helping people improve pelvic health, core function, and whole-body movement so they can return to the activities they love with confidence. Learn more at https://www.awakepelvichealth.com/.

Final Post: The Journey Continues

Author: Kevin Tamte CPT, PN, TFW

Looking back, this journey has been full of ups and downs, challenges and victories. It

started with simply showing up at the gym and realizing I was just going through the motions. I learned that nutrition mattered just as much as exercise, especially when I hit a plateau and had to face hard truths about what I was fueling my body with. I discovered the power of consistency, even on the days when I didn’t feel like showing up.

Hiring a coach changed everything.

Having someone in my corner pushed me further than I ever thought I could go, both physically and mentally. Joining Training for Warriors took that to another level by surrounding me with a community that held me accountable and lifted me up. And through it all, I learned that keeping the weight off is about more than workouts or diet, it takes sleep, balance, and a commitment to your health as a lifelong practice, not a quick fix.

The greatest surprise of all has been where this path has led me. What started as a personal mission to get healthier turned into a passion for helping others. Becoming a Certified Personal Trainer allowed me to give back, to help people reclaim their strength, their confidence, and their independence. That has been the most rewarding part of this entire journey.

Here is what I want you to take away:

• Your journey will not look exactly like mine, and that’s okay.

• You will face plateaus, setbacks, and doubts, but you can overcome them.

• You cannot do it alone. Having the right people in your corner makes all the difference.

• Your health is an investment, just like saving for retirement. If you want to live fully later, you must start building your foundation now.

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I have lived this. I have struggled, adapted, and grown stronger because I kept moving forward. And I know you can too.

If any part of my story resonates with you, I would love to connect. You have more strength inside you than you realize. Sometimes, you just need someone to remind you it’s there.

The best time to start was yesterday. The next best time is today.