As a parent of a youth athlete, you’re always looking for ways to help your child improve their athletic performance. Strength training has become a popular topic in youth sports, with more and more parents wondering, “Is my child ready to lift weights?” But the real question is: Is your child ready to safely get under a barbell?
Strength training, when done correctly, can provide a host of benefits for young athletes, including improved performance, injury prevention, and increased confidence. However, jumping into heavy lifting before building the proper foundation can do more harm than good. That’s why it’s crucial to assess whether your child is physically ready for traditional strength training using a barbell, or if they need to focus on developing good competency in lower intensity exercises first.
Why Not Rush into Lifting Heavy?
Introducing barbell lifts too early—before an athlete has mastered fundamental movement patterns—can lead to poor form, increased risk of injury, and ineffective training. Youth athletes are still growing, and their coordination, range of motion and motor control are developing. Forcing them to lift heavy weights before they’ve established competence builds a faulty foundation for all future training and slows their athletic progress.
The Importance of a Strong Foundation
Before progressing to heavy lifts like squats, deadlifts, and bench presses, it’s important to ensure your child has mastered bodyweight exercises. These foundational movements develop strength, stability, and mobility in a safe, controlled way. They also help athletes learn how to move their bodies efficiently, which is essential for both sports performance and injury prevention.
To help you determine if your child is ready to take the next step into barbell training, we’ve created a Free Bodyweight Strength Assessment.
The Athlete Academy’s Free Bodyweight Strength Assessment
Our assessment is based upon the original assessment designed by the Australian Strength & Conditioning Association. However, over the years of using it we’ve upgraded it by adding in some elements to control for movement speed, range of motion and to reduce the ability to “cheat” the test. It’s designed to evaluate your child’s ability to control their body weight through fundamental movements. It consists of six key exercises that are critical for building a strong foundation:
- Hands Off Press-Ups – A test of upper body strength and core stability.
- Chin-Ups – A measure of upper body pulling strength, key for shoulder stability.
- Front Plank – A core stability test that checks for endurance and control.
- Side Planks – A test of lateral core stability, important for injury prevention and performance.
- Goblet Squats – A lower-body strength test to assess mobility and stability in the squat pattern.
- Pistol Squats – A single-leg strength test that checks range of motion, stability, mobility, and unilateral strength.
How the Assessment Works
The Bodyweight Strength Assessment uses a simple scoring system for each element to gauge your child’s readiness for traditional progressive overload training with a barbell. Each exercise is scored based on performance criteria, and the total score will help you and your child understand whether it’s time to introduce weights, or if more focus is needed on building foundational strength.
- Score 18+ points? If your child performs well on the assessment, it indicates they have the necessary strength and control to safely begin lifting with a barbell.
- Score <18 points? A lower score doesn’t mean your child isn’t strong; it just means they should continue working on bodyweight movements to build their strength, stability, and movement patterns before progressing onto a traditional progressive overload style program.
Why This Assessment Matters
This assessment ensures that your child is training at the right level for their current physical abilities. Starting with bodyweight movements allows young athletes to:
- Build strength safely: Bodyweight exercises help your child build a strong foundation without the added risk of heavy weights.
- Develop better movement quality: Focusing on movement quality improves coordination, balance, and athleticism, setting the stage for better performance.
- Prevent injuries: Mastering proper form and building core stability helps reduce the risk of common sports-related injuries.
- Gain confidence: As your child progresses through foundational exercises and improves their scores, they’ll feel more confident and ready to tackle more advanced training.
Sign Up for the Free Bodyweight Strength Assessment
Before your child gets under a barbell, take the time to assess their readiness. Our free Bodyweight Strength Assessment is available to help you ensure your young athlete is building strength the right way. It’s quick, easy to complete, and provides valuable insight into their current physical development.
Help your child take the next step in their athletic journey with confidence.
Click here to access the free BodyweightStrength Assessment and discover if your child is ready to start lifting weights, or if they need to focus on building foundational movement patterns first.
By investing in their long-term development now, you’ll set them up for a lifetime of safe, effective, and successful training.
Use the assessment for FREE here!
Rob Anderson
Founder of The Athlete Academy
UKSCA Youth S&C Coach of the Year
