Strength training isn’t just for bodybuilders or elite athletes—it’s the foundation of health at every age. From the moment a baby pushes up off the floor to the day an older adult stands from a chair without help, strength plays a vital role in mobility, independence, and overall health.

The truth? Strength training is for infants, children, adults, and seniors—and it’s never too early or too late to start.

Infants and Children: Nature’s First Strength Athletes

When a baby learns to crawl, stand, or walk, they’re doing natural resistance training. Rising from the floor is, in relative effort, like performing their own one-rep max.

Children benefit from strength training physically, emotionally, and socially. With over 15 million U.S. children facing obesity and many living with chronic conditions like type 2 diabetes, resistance training is a powerful, underused solution.

The World Health Organization recommends at least 60 minutes of daily activity for children. Push-ups, squats, and climbing not only count toward that goal but also improve bone density, joint stability, and metabolic health.

Debunking the Growth Plate Myth

A common misconception is that strength training stunts growth. Research from leading pediatric health organizations shows that properly supervised resistance training is safe and beneficial for children as young as 7 or 8.

In fact, injuries to growth plates are more often caused by high-impact sports like gymnastics or football than by well-designed youth strength programs.

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Programming for Youth

Avoid appearance-focused messaging. Promote confidence and healthy habits.

Start with bodyweight basics: push-ups, squats, pull-ups.

Progress to resistance bands, dumbbells, or light barbells when ready.

Focus on technique, variety, and fun—not maxing out.

Older Adults: Fighting Sarcopenia

As we age, muscle loss (sarcopenia) becomes a major threat to independence. Without strength, daily activities like climbing stairs or carrying groceries become difficult.

The good news? Adults over 60 can still make significant strength gains—even at high training loads—with proper guidance. Training at 80–85% of your one-rep max improves muscle power, reduces fall risk, and supports healthy aging.

Strengthspan: Adding Power to Your Years

We often talk about lifespan—how long we live—but not enough about strengthspan—the number of years we can maintain independence and function.

In 2021, the average life expectancy was around 78 years, but healthy life expectancy was only about 64. That’s over a decade of compromised living for many. Strength training throughout life helps close that gap.

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Simple Lifelong Strength Guidelines

• Even 3 strength training session/week reduces chronic disease risk.
• Aim for 10 12–sets per muscle group weekly.
• Prioritize compound lifts: squats, presses, deadlifts, rows.
• Use bands, machines, free weights, or bodyweight—adapt to your needs.

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The Bottom Line

Strength training is your lifelong insurance policy for mobility, health, and independence. From toddlers pulling themselves up to seniors lifting grocery bags, strength is the great equalizer. Start now, stay consistent, and grow your strengthspan for a better quality of life—at every age.

Committed to Your Strength, Health and Wellness,

Valarie