1.      Adult supervision is the most important safety factor in strength training children.

2.      Consult with the child’s physician or pediatrician before starting a strength training program.

3.      Children must be mentally and emotionally mature enough to follow directions, and this typically occurs when a child is ready to participate in organized sports.

4.      Children will gain strength, but muscle size will not increase until after puberty.  Girls will not get big and bulky, this is a myth.  However, they can still make the same strength gains and train with the same protocols but they lack the testosterone levels to get large muscles.

5.      A good program emphasizes proper form and technique rather than competition.

6.      Children should begin with two, non-consecutive weight training sessions per week and perform eight to 12 strength exercises that work all of the major muscle groups.

7.      Using controlled movement speed, children should ideally lift enough weight for 10 to 15 repetitions per set.

8.      Children should increase their weight loads by five percent to 10% whenever 15 repetitions can be done easily.

9.      Start with body weight exercises and work toward the use of medicine balls and resistance bands in addition to children's weight machines to progress properly and add variety to the child’s workout.

10.  Children should avoid weight lifting, power lifting and body building until they have reached physical maturity.