Can Kids Benefit from Strength Training? 

For many of us, fitness isn’t just a hobby; it’s a way of life and something that we dedicate a lot of time to, both in and out of the gym. 

But for those of us that have families, it can sometimes feel like we’re being torn between two things we love: spending time with our kids and our workouts. What if we told you that you didn’t have to choose between the two? 

That’s exactly what led athlete and mom Jes Bowen to start introducing her daughter Brodie to fitness. 

“My husband and I love fitness, so in 2009, we opened our first gym. We’re now partners in four hybrid gyms, and our kids have grown up in the gym. My daughter would watch me work out daily. She would ride on a sled while I was pulling it, lay on my back during planks, air squat next to me lifting a barbell, and anything else she could emulate,” Jes says. 

Brodie’s training progressed to learning how to strength train with a kid’s barbell and eventually led to Jes and her husband deciding to create a system to train children to move safely and effectively. 

“We had years of training experience, so we wanted to ensure it was easily doable, and that parents can easily coach their kids, and kids can easily begin. So after years of perfecting that system, we brought it to life!” Jes continued. From there, the Bowens’ Savage Patch Kids Fitness Program was born. 

The Savage Patch Kids fitness program is an app that allows parents to essentially be their kids’ coaches. “The app outlines the same process and path we took to train our kids,” says Jes. 

“All kids and parents can do SPK, regardless of their current level, from Beginner to Experienced. The app starts each week with a 30-45 min training session, where the parents work with the kids on movements for that week. After that, the app has four workouts available each week, where the kids (or parents) can choose which days work best.” 

Is It Healthy For My Kids To Workout Like That? 

Training with your kids sounds all well and good, but you might find yourself wondering “is that even healthy for their young bodies?” 

To skeptical parents, Jes says, “I definitely understand how parents can be skeptical at first; we were, too! However, we did our research and found study after study not only showing the safety of kids’ strength training but the massive benefits. Physical activity is essential for overall health and well-being, and regular physical activity is crucial for building strong bones and muscles and improving cardiovascular health. Early intervention is vital – starting fitness routines at a young age can help kids establish healthy habits that will last a lifetime, and can help prevent the development of chronic health conditions like obesity and diabetes.

“Also, it’s essential to show that fitness is fun, not a chore or mandatory,” Jes emphasizes. “Our app allows for quality parent/child time, and plenty of time for dance or game breaks.” 

The Benefits of Strength Training for Kids 

Just as there are for adults, there are numerous benefits for kids when it comes to strength training: 

Improving Overall Fitness: “Strength training builds strong bones and muscles, and improves cardiovascular fitness,” Jes says. “This is true for the regular lives of children, but it is essential if your child is playing sports for injury prevention.” 

Develops Good Habits: “Starting fitness routines at a young age can help kids establish healthy habits that will last a lifetime. This is so important to overcome the obesity epidemic, as both healthy and poor habits often start young,” Jes stresses. 

Reduce Stress and Anxiety: “Exercise has been shown to reduce stress and anxiety in kids and help them feel better mentally and physically,” says Jes. “This is especially important with all the modern stressors our kids have.” 

Improve Cognitive Function: “Regular physical activity has been linked to improved cognitive function, including better memory and concentration. This gives kids an outlet for all the energy that gets stored up when sitting in school all day. For our kids, this has led to tremendous focus when it comes to studying,” Jes explains. 

Builds Self-Esteem: “Seeing improvement in themselves can help boost a kid’s self-esteem and confidence. A confident child is a thriving child. As we all know, there’s a lot of negativity in the world, and confidence is vital to allow your kids to overcome obstacles and thrive in life,” says Jes. 

The evidence is clear that strength training can be incredibly beneficial, both mentally and physically, for children. It can also help build your relationship with your kids as you learn to train together. Of course, the exercises and workouts need to be specifically targeted for kids, so don’t take this as a green light to bring your child to the gym and have them copy your same workout. 

As Jes stresses, it’s important to make sure the exercises you’re sharing with your kids are safe, effective, and designed for their age group. The Savage Patch App is great for eliminating these doubts, as all exercises have been carefully programmed based on age range. 

You can check it out here. We love that they offer a six-week money-back guarantee, so if it’s not the right fit for your kids, you’ll get a refund. However, we’ve got a pretty good feeling you and your kids will love crushing a new fitness journey together. 

You can read more about the Savage Patch Kids app here, or follow Jes on IG @jb.figure