Is strength training safe for young hockey players?
For parents of players 7 to 17 who want stronger legs and a solid core between ice times.
The short answer: Yes, when the work is bodyweight, form comes first, a grown-up is nearby, and there are no max lifts. You don't need a gym. Floor space and a few simple moves are enough to start.
What the research says
The American Academy of Pediatrics (AAP) covered this in its 2020 clinical report on resistance training for children and adolescents. The lead author, Paul R. Stricker, MD, FAAP, put it this way: “Resistance training consists of much more than weight-lifting, and it has a place in everyone's physical fitness routine” ( HealthyChildren.org). The report stresses proper technique and supervision.
The AAP's strength training Q&A explains that strength training can use machines, free weights, bands or a child's own body weight. That is not the same as Olympic lifting, power lifting or body building, which use ballistic moves and maximum lifts and are not recommended for children. The same page says kids should not do one-rep maximums, maximum weights or ballistic moves before skeletal maturity.
Common myths, cleared up
“It will stunt my kid's growth.” HealthyChildren.org says strength training is not harmful to the growth plates when done in supervised settings using low weight and high repetitions. The risks it lists come from unsupervised programs.
“They need a gym and a barbell.” No. The AAP counts a child's own body weight as strength training. Squats, planks, bridges and wall sits are a good place to start.
“Kids can't get stronger until puberty.” HealthyChildren.org says well-designed programs of at least 8 weeks can increase strength. In young athletes, that comes from changing how the muscle works rather than bigger muscles.
“More weight means better hockey.” Form first. The AAP's advice is to practise every move without weights until the technique is right.
What's right by age
HealthyChildren.org says most young athletes can keep proper balance and posture for strength training around 7 or 8. Wanting to take part, training a few times a week and being able to follow directions matter as much as the birthday.
At home, keep sessions short: about 12 minutes under 10, 15 for ages 10 to 13 and 20 for 14 and up, with 3 to 5 drills from one skill. HealthyChildren.org suggests strength training 2 to 3 times a week. Put skating, stickhandling or shooting on other days. For more on session length, see how much dryland training by age.
Six bodyweight strength drills
All you need is floor space and a wall. Clear the area first. No added weight. The timing below is a starting point.
1. Bodyweight Squats
Sit back and down like there's a chair behind you, then stand tall. Go to a depth that feels comfortable.
- Sit back like there's a chair
- Knees follow your toes
- Chest up
Timing: 30 seconds on, 30 seconds rest, 3 sets, about 10 squats a set.
Keep your heels down and knees in line with your toes. No added weight. Stop if your knees or back hurt.
2. Front Plank
Hold a straight line from head to heels on your forearms.
- Straight line head to heels
- Squeeze your belly
- Keep breathing
Timing: 20 seconds on, 30 seconds rest, 3 sets. Knees down if you need to.
Stop if your lower back sags or hurts.
3. Glute Bridges
Lie on your back, knees bent and feet flat, and lift your hips until your body is straight. Lower slowly.
- Feet flat, knees bent
- Squeeze and lift
- Lower slowly
Timing: 30 seconds on, 30 seconds rest, 3 sets, about 10 bridges a set.
Push through your heels, not your toes. Stop if your back hurts.
4. Wall Sit
Sit against a wall like there’s a chair and hold.
- Back flat on the wall
- Knees over your ankles
- Keep breathing
Timing: 20 seconds on, 30 seconds rest, 3 sets, knees bent about halfway to start.
Keep your knees over your ankles, not past your toes. Stop if your knees hurt.
5. Dead Bugs
Lie on your back and reach opposite arm and leg away while your back stays flat.
- Lower back pressed down
- Move slowly
- Breathe out as you reach
Timing: 30 seconds on, 30 seconds rest, 3 sets, about 10 slow reaches a set.
Keep your lower back on the floor. Make the moves smaller if your back lifts.
6. Superman Holds
Lie on your stomach and lift your arms and legs off the floor. To start, lift one side at a time.
- Squeeze your back and bum
- Look at the floor
- Lift, don’t swing
Timing: 15 seconds on, 30 seconds rest, 3 sets.
Keep your neck long and look at the floor. Stop if your lower back hurts.
Later levels add moves like push-ups, reverse and lateral lunges and plank shoulder taps. Stay with these six until form is clean.
A session by age (example)
One skill per session. Start with an easier move as the warm-up, put the harder ones in the middle and finish with something easier.
| Age | Session length | Strength session |
|---|---|---|
| Under 10 | About 12 min | 3 drills, e.g. Glute Bridges, Bodyweight Squats, Front Plank. Keep it light and playful. |
| 10 to 13 | About 15 min | 4 drills, e.g. Dead Bugs, Bodyweight Squats, Wall Sit, Front Plank. |
| 14 and up | About 20 min | 5 drills, e.g. Glute Bridges, Bodyweight Squats, Wall Sit, Dead Bugs, Superman Holds. |
Good reps beat long ones. If knees cave in, the chest drops or the plank sags, reset or end the set.
Safety rules for home strength
- Clear the space before you start.
- Bodyweight only. No backpacks, dumbbells or bars.
- A grown-up watches form, especially for the first few weeks.
- Practise each move slowly before the clock starts.
- No max lifts, no one-rep tests, no bouncing or swinging.
- Keep breathing. Don't hold your breath.
- HealthyChildren.org says strength training is not recommended for kids with uncontrolled high blood pressure, seizure disorders or a history of childhood cancer treated with chemotherapy. Kids with complex congenital heart disease need an OK from a pediatric cardiologist first.
Stop if it hurts. Tell a grown-up.
These moves don't replace ice time, team practices or advice from your child's doctor or coach. For balance and quick feet that pair well with a strength day, see can you train skating off ice.
Questions parents ask
Is strength training safe for young hockey players?
Yes, when it is bodyweight, form comes first, a grown-up is watching and there are no max lifts. The American Academy of Pediatrics says resistance training "has a place in everyone's physical fitness routine" and stresses proper technique and supervision.
Will strength training stunt my child's growth?
HealthyChildren.org (from the American Academy of Pediatrics) says strength training is not harmful to growth plates when done in supervised settings using low weight and high repetitions. Stick to bodyweight, clean reps and a grown-up in the room.
What age can my hockey player start?
HealthyChildren.org says most young athletes can keep proper balance and posture for strength training around 7 or 8, as long as they want to take part and can follow directions. Start with about 12 minutes and three easy drills.
Do we need equipment or a gym?
No. These six drills use floor space only, plus a wall for wall sits. No weights.
How long should a strength session be, and how often?
About 12 minutes under 10, 15 minutes for ages 10 to 13 and 20 minutes for 14 and up, with 3 to 5 drills from one skill. HealthyChildren.org suggests strength training 2 to 3 times a week.
More at-home guides: stickhandling drills at home, shooting drills at home, off-ice skating drills and how to get your kid to practice hockey at home.
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Join the waitlistSuggested exercise for young athletes, not medical advice. Stop if it hurts. Tell a grown-up.