Can Youth Powerlift?
Building Strong Bodies & Strong Minds: Powerlifting for Youth Ages 8–12
by Coach Maya
What is Youth Powerlifting?
Youth powerlifting is an empowering strength sport that focuses on three fundamental lifts: the squat, bench press, and deadlift. Fitness for youth - especially at this age is critical as it lays the foundation for further physical, mental, social and emotional development.
However, there are common misconceptions about youth strength training. The narrative suggests that “youth are too young to lift weights” or “kids don’t need structured training.” In fact, strength training during these years focuses on developing coordination, body awareness and proper movement patterns rather than lifting heavy or training intensely. Youth benefit from learning how to hinge, squat, push, pull, brace, and jump with control. Learning these compound movements in a safe environment allows youth — whose bodies and minds are just beginning to change — to build a strong foundation now that will support healthy development, confidence, and long-term physical resilience.
How Can We Support Youth Strength Training?
As parents, guardians and coaches we have the opportunity to support our young athletes by fostering spaces and cultivating conversations that allow youth to explore their physical and mental abilities.
Here are some tips on how we can uplift our youth:
Find Youth-Specific Programs
Look for local gyms that offer youth powerlifting classes so kids can try the sport in an age-appropriate setting.
For example, Power Legion offers kids powerlifting classes as well as youth adaptive programs.
2. Train With Your Kids
Make it a shared experience.You don’t need heavy barbells — resistance can include: bodyweight movements, bands, dumbbells etc. The focus should be on fun, skill building, confidence and consistency. Engagement and skill development are key!
3. Educate on Age Appropriate Recovery & Nutrition
Focus on:
Eating enough to grow
Hydration
Sleep
Balanced meals
Stretching and recovery days
4. Attend a Local Meet
Seeing the sport in action builds excitement and normalizes competition.
The Canada Powerlifting Association offers a Youth Division starting at age 8. Their mission is to grow the sport and introduce young athletes to powerlifting in a safe, supportive environment focused on proper technique, individual development, and positive competition experiences. Attending a meet helps youth to understand how competitions work and see lifters of all ages and sizes.
There are many ways to support youth on their lifting journey. Youth powerlifting celebrates different abilities, sizes, and strengths, helping young athletes build resilience, confidence, and a sense of community while setting them up for long-term health and future success.
References & Resources:
Pierce, Kyle C et al. “Weightlifting for Children and Adolescents: A Narrative Review.” Sports health vol. 14,1 (2022): 45-56. doi:10.1177/19417381211056094