Strength Training for Kids & Building Lifelong Movement Skills

In this episode, I discuss the importance of exercise, specifically strength training, for kids. With growing concerns over childhood obesity, limited opportunities for physical activity in school, decreased outdoor playtime, and reduced sports participation, the lack of physical activity in children poses serious long-term risks to their physical and mental health. I address common myths and misconceptions about resistance training for kids and highlight the many cognitive, physical, and mental health benefits of regular physical activity. I also explain the three I’s—investigate, interpret, and intervene—for assessing and improving a child’s movement abilities, emphasizing the importance of fun, play-based experiences to develop a diverse range of movement skills. Additionally, I discuss the risks of early sports specialization, guidelines for safe weightlifting for kids, injury risks, and strategies to encourage physical activity. Whether or not a child aspires to be an athlete, this episode offers practical tips to foster long-term athletic development and ensure kids grow up strong, healthy, and active. Read the full episode show notes at performpodcast.com. Thank you to our sponsors AG1: https://drinkag1.com/perform Eight Sleep: https://eightsleep.com/perform LMNT: https://drinklmnt.com/perform Momentous: https://livemomentous.com/perform Timestamps 00:00:00 Kids & Strength Training 00:03:26 Sponsors: Eight Sleep & LMNT 00:06:10 Misconceptions, History, Kids & Resistance Training 00:10:15 “Zombie” Myths about Kids & Exercise 00:13:58 Kid-Centric Exercise & Movement Literacy; Strength & Coordination 00:18:47 Movement vs Language Development Analogy 00:22:52 Chronic Health Crisis in Kids, Sports, Downstream Adult Issues 00:30:33 Physical, Cognitive & Mental Health Benefits of Strength Training for Kids 00:36:53 Sponsor: AG1 00:38:18 Investigate: YFIT Test, FitBack Test 00:42:41 Interpret: Baseline Test, Injury, Growth & Development, Specialization Ready? 00:49:02 Intervene: Positive Experiences, Open Play, Schools & PE, Sports Variety 00:53:13 Kid-Centric Programs, Long-Term Athletic Development (LTAD), American Development Model 01:00:40 Sponsor: Momentous 01:02:21 LTAD Program Example, Strength Training 01:09:08 Youth Movement Skills & Concepts, Games, Diversity, Range of Motion 01:12:28 Basic Movement Skill Development Targets 01:17:25 Example Program for 7-Year Old, Basic Movement Skill Development 01:22:16 Plyometrics & Kids 01:23:26 10 Rules of Lifting Weights for Kids 01:29:22 Guidelines for Youth Athletes, Injury, Play, Sport Diversity & Breaks, Specialization 01:33:18 Early Specialization & Problems 01:36:35 Encouraging Physical Activity in Kids 01:41:47 Additional Resources, Books, Courses & Organizations 01:44:49 Summary & Key Takeaways 01:48:35 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media, Perform Newsletter Disclaimer & Disclosures

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This is Perform with Dr. Andy Galpin. I'm Dr. Andy Galpin, a professor and director of the Human Performance Center at Parker University. With this podcast, my goal is to help you better understand and maximize your own physical and mental performance, leveraging my two decades of experience with elite performers, including Olympians and world champions across numerous sports. The goal is to cover a range of tools, technologies, and strategies designed to help everyone—from beginners to record-breaks, and everyone in between. I’ll use a format that I call the "3 I's.” For every topic, we'll explore how to 1) Investigate (measure it), 2) Interpret (determine what’s bad, ok, good, or even elite!), and 3) Intervene (implement changes). This framework will guide our discussions on both the science and actionable insights—the do’s and don’ts.            In the upcoming episodes of Season 2, we'll dive into topics such as how metabolism and metabolic rate truly work, how to maximize brain function and health, what sports nutrition looks like in the world’s best athletes, how to improve bone health and accelerate healing, the science of strength training for kids, and much more.  While not all of us are elite athletes—myself included—there are countless lessons and tools we can learn from those performing at the highest levels. And remember, as legendary coach Bill Bowerman stated, "If you have a body, you are an athlete." If you're not already, I hope you'll consider starting to train and recover like one.