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Scripps Health answeredWorking out with moderate weights usually starts to provide the most strength benefits once kids reach puberty (age 13 to 15 for boys, 11 to 13 for girls). This is when they have the hormones to allow their muscles to get significantly bigger and stronger. By this time, many kids will have had ample time to refine their technique, so the strength can be put to effective use. Before puberty, some low-weight strength training may be done -- but only for purposes of injury prevention and always under careful adult supervision. Heavy weights should be avoided until kids have gone through most of their rapid growth.