Raising Strong Kids: The_KurtLocker’s Approach to Youth Strength Training

Some of the first things that come to mind when we think of Kurt Stadsvold (AKA the_kurtlocker) are strength, grit, determination, and the mental and physical resilience that comes with continuously pushing yourself to get better. All things we want for ourselves, but also what many of us want to pass on to our kids. You may know him as America’s Strongest Veteran, or as your go-to for advice on fitness equipment, strength training routines, and home gym setups. But to his daughter, he's just ‘Dad.’

If you’ve wanted to share your strength training hobby with your own kids but aren’t sure where to start, check out Kurt’s take on how to safely introduce kids to strength training with the same strategies he uses with his own daughter.

As parents, we all want our children to grow up healthy, strong, and confident. Introducing them to strength training can be a fantastic way to achieve these goals. Not only does it improve their physical health, it also boosts their self-esteem and teaches them the value of hard work and perseverance. But where do you start? How do you ensure they're lifting safely and enjoying the process? 

Here are five steps to guide you on this rewarding journey. 

1. Start with Bodyweight Basics 

Why Begin Here? 

Before introducing any weights, it's essential for kids to master control over their own bodies. Bodyweight exercises lay the foundation for strength, coordination, and balance. 

How to Do It 

Teach Fundamental Movements: Begin with exercises like bodyweight squats, push-ups, lunges, and planks. These movements engage multiple muscle groups and are scalable to any fitness level. 

Make It Interactive 

Turn workouts into games. For instance, play "Simon Says" with different exercises or set up a friendly competition to see who can hold a plank the longest. 

Focus on Form 

Emphasize proper technique over the number of repetitions. This approach prevents bad habits and reduces the risk of injury. When teaching form I tend to use cues for things that they are already familiar with, such as teaching them to squat by showing them how it’s similar to sitting in a chair. 

2. Focus on Form First 

Why It Matters 

Good form is the cornerstone of effective and safe strength training. Teaching correct techniques early ensures your child develops healthy movement patterns that will benefit them for life. 

How to Do It 

Use Light Objects: Practice lifting movements with broomsticks or PVC pipes before progressing to weights. 

Provide Gentle Corrections 

Offer positive feedback and guide them through adjustments without criticism. I recommend communicating using language that won’t make them feel shameful. This can make or break your child's early relationship with technique and training. 

Lead by Example 

Demonstrate exercises yourself. Kids often mimic what they see, so show them how it's done! 

3. Keep It Fun and Engaging 

Why Fun Is Essential 

Children are more likely to stick with activities they enjoy. Making strength training enjoyable fosters a positive attitude toward fitness. 

How to Do It 

Create Games and Challenges: Set up obstacle courses, fitness scavenger hunts, or relay races incorporating strength movements. 

Mix It Up 

Vary the routines to keep things interesting. Introduce new exercises or swap roles where your child leads the workout. 

Celebrate Effort Over Results 

Praise their hard work and enthusiasm regardless of performance. Not all squats need to be butt to heels. Hitting depth is something that comes with time. 

4. Introduce Light Weights Gradually 

Why Gradual Progression Works 

Once your child is comfortable with bodyweight exercises and has good form, they're ready to explore weightlifting. Starting light helps their muscles and joints adapt safely. 

How to Do It 

Choose Appropriate Equipment:  

Use small dumbbells, kettlebells, or medicine balls suitable for their size and strength. 

Supervise Closely 

Always monitor their lifting to ensure they're maintaining proper technique. 

Educate on Safety 

Teach them to listen to their bodies and understand the importance of rest and recovery. 

5. Set Goals and Celebrate Progress 

Why Goals Motivate 

Setting achievable goals keeps kids motivated and gives them a sense of accomplishment and teaches them that dedication leads to improvement. 

How to Do It 

Create a Progress Chart:  

Visual trackers like stickers on a chart can make progress tangible and exciting. 

Acknowledge Milestones 

Whether they’ve mastered a new exercise or improved their form, celebrate victories together. 

Encourage Reflection 

Discuss how they feel after workouts and what they enjoy most, reinforcing positive experiences. 

Final Thoughts from Kurt 

Introducing your children to strength training is more than just building muscle—it's about empowering them with skills and attitudes that will serve them throughout their lives. By starting slowly, focusing on fun, and emphasizing proper technique, you create a safe and encouraging environment for them to thrive. Remember, the goal is to foster a love for movement and health.  

Be patient, stay positive, and enjoy this special time bonding with your child over fitness. Who knows? You might find that their enthusiasm reignites your own passion for exercise. 

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