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Strength Training and the Younger Generation

Writer's picture: SCC TullamoreSCC Tullamore


When it comes to introducing young athletes to weightlifting, one of the most common questions is: When is the right time to start? The truth is, kids are already lifting in their daily lives—whether it’s carrying a backpack, helping with groceries, or picking up toys. What we’re really discussing isn’t whether they should lift, but how to approach lifting heavy loads safely and effectively.


The key lies in prioritising technique over intensity. This philosophy isn’t just theoretical; it’s backed by proven methods used by some of the most successful athletes and coaches in the world.


Whilst this article focuses on the sport of weightlifting, it applies to strength training in general. It is safe to assume that anything mentioned here is relevant to kids and strength training in general. 


 Start Early, Focus on Movement Patterns


The idea that kids are too young to start weightlifting is a misconception. In fact, the earlier they begin learning proper movement patterns, the better. Think of it like teaching a child to ski or swim. You wouldn’t wait until they’re teenagers to introduce them to the basics. Instead, you start young, focusing on building a strong foundation of skill and technique.


Take the Chinese weightlifting team as an example. They emphasize perfecting technique from a very young age. By the time their athletes reach their late teens, they’ve already mastered the fundamentals, allowing them to focus solely on building strength. This approach has produced some of the most technically proficient weightlifters in the world.


 Technique First, Intensity Later


The same principle applies to weightlifting. When working with young athletes, the goal isn’t to lift heavy weights or move quickly. Instead, it’s about ensuring every movement is controlled and executed with precision. This mindset is echoed by Coach Mike Burgener, a renowned Olympic weightlifting coach who has trained numerous athletes for the Olympics. His rule is simple: Don’t add weight unless the previous rep looked perfect.


This methodical approach starts with something as light as a broomstick. Kids learn how to deadlift, bench press, and squat using minimal weight, focusing solely on form. Only when their technique is flawless—when even an expert coach can’t find a flaw—do they progress to adding weight. And even then, the increments are small, often just one Kilogram at a time.


Building a Foundation for Future Success


The beauty of this approach is that it builds a rock-solid foundation. By prioritizing technique early on, young athletes develop the skills and muscle memory needed to excel later in life. When they’re older and ready to focus on strength and intensity, they’ll be able to make gains much faster because their movement patterns are already ingrained.


This is the approach I've always used when working with youth athletes. I keep the focus on form, ensuring every rep looks as close to perfect as possible. If we see even a slight deviation, we hold off on increasing the weight. It’s not about rushing to lift heavier; it’s about mastering the basics and setting the stage for long-term success.


Why Technique and Intensity Work Against Each Other


One of the most important lessons in youth weightlifting is understanding the relationship between technique and intensity. As intensity increases, technique often deteriorates. This is why it’s crucial to prioritise technique for as long as possible. By delaying the focus on heavy lifting, we give young athletes the tools they need to lift safely and effectively when they’re ready.


 Final Thoughts


Introducing kids to weightlifting isn’t about pushing them to lift heavy weights or achieve quick results. It’s about teaching them to move well, building a foundation of proper technique, and setting them up for success in the long run. By taking a patient, methodical approach, we can help young athletes develop the skills they need to excel—not just in weightlifting, but in any physical activity they pursue.


So, if you’re wondering when to start, the answer is simple: start now, and start with technique. The rest will follow.


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