Written by Paediatric Exercise Physiologist, Ben Hall – Ocean Kids Health
When most parents think about helping their child become more active, they often picture running faster, kicking a football further, or learning a new sport.
But underneath almost every physical skill is one thing that doesn’t always get the attention it deserves… strength!
Strength isn’t just about lifting heavy weights or building big muscles. For children, strength is the foundation that helps them move confidently, participate in sport, keep up with their friends and develop the physical resilience they need as they grow.
Strength is the foundation for movement
Imagine trying to build a race car with a small engine. No matter how good the tyres or suspension are, it won’t perform at its best. Strength is the engine behind movement – it helps children move more efficiently, confidently and powerfully.
Children rely on strength every day to:
- Run and change direction.
- Jump, hop and skip.
- Climb playground equipment.
- Carry their school bag.
- Ride a bike or scooter.
- Throw, catch and kick a ball.
- Maintain good posture during the school day.
When a child doesn’t have enough strength for these everyday activities, they often compensate by using different movement patterns, become tired more quickly, or simply avoid activities that feel difficult.
Over time, this can affect both their confidence and their willingness to be active.
Strength helps with every sport
Whether your child plays (or is wanting to play) sports such as football, netball, basketball, swimming, gymnastics or athletics, strength underpins performance.
Children with good strength are generally better able to:
- Produce more power when they run and jump.
- Maintain good technique as they become tired.
- Improve balance and coordination.
- Develop new skills more easily.
- Reduce their risk of injuries.
Importantly, strength training for children doesn’t look like an adult gym workout. It focuses on learning quality movement, developing body control and gradually building strength in a safe, age-appropriate way.
