Q&A - Children's Strength and Health
1. Can children do strength training?
Yes – provided that the exercises are adapted to the age and abilities of the child.
Strength training for children does not mean lifting weights like adults.
This is primarily:
bodyweight exercises,
simple resistance bands (rubber bands, cables, light dumbbells),
controlled traffic on safe machines.
Strengthening muscles improves a child's posture, concentration, immunity and mood.
2. At what age can a child start strengthening their muscles?
From the age of 5-7, resistance games and body weight exercises can be introduced.
Around the age of 10 – you can begin simple strength training on machines that are biomechanically adapted and safe.
The educational form, supervision and individualization are important.
3. Can strength training damage joints or stunt growth?
No – that's a myth. Properly conducted strength training strengthens bones, joints, and cartilage.
Increases bone mineral density and improves the collagen structure of tissues.
The risk of injury is greater without training when a child is weak and unprepared for everyday stresses.
4. What are the greatest benefits of building strength in children?
Better posture and spine protection
Improved concentration, sleep and well-being
Lower risk of obesity and insulin resistance
Better coordination and balance
Greater mental resilience
Muscles are not just about movement – they are the biological basis of brain health and development.
5. Should schools teach children to build strength?
Yes – because strength is one of the most neglected resources in children today. School teaches writing, math, and languages, but it doesn't teach children how their bodies work, how to care for their muscles, or how to prevent lifestyle diseases.
The Strength and Health Lesson aims to change this – it combines movement, knowledge and prevention.
6. Do children have to be strong if they don't want to be athletes?
Yes – because strength is not just for athletes.
It is a basic “organ of life” – like the heart or the brain.
A child who does not develop strength:
gets tired faster,
has worse posture,
it is harder to cope with stress,
has a higher risk of disease in adulthood.
Building strength is building a child's future.
7. What is a child's "Power Passport"?
This is an individual chart of the child's biological development:
contains the results of strength and fitness tests,
allows you to track progress,
shows areas for improvement.
The Power Passport is not a grade – it is a biological diary of a child’s development that motivates and supports.
8. Do children like strength training?
Yes – if they know why they are exercising and see the results.
Children like challenges, they like to compete with themselves, they like to know that they are getting stronger week by week.
Strength training – in the form of a well-conducted lesson – gives them immediate satisfaction and lasting results.
9. What happens if a child does not strengthen their muscles?
Posture is getting worse
The ability to concentrate decreases
The risk of obesity and diabetes increases
Muscles atrophy – and with them, immunity and energy decline.
A childhood without strength is a childhood with the risk of biological regression.
Muscles need to be protected, developed and children taught that they are their own “health armor.”
10. Can a child's strength be measured?
Yes – safe and stress-free.
Strength tests are:
pull-ups (with or without assistance),
squats over time,
plank (holding position),
long jump or high jump.