Although body worship never goes out of fashion, the idealisation of one’s own image has become a global phenomenon in recent years, mainly due to the abuse of social networks such as Facebook, Instagram or TikTok. This obsession with aesthetics has been particularly deep-rooted among the so-called Generation Z (born between 1997 and 2012) and subsequent generations, who have succumbed to the power of influencers and filter culture.

The power of this trend is such that the number of cosmetic surgeries in Spain has increased by more than 200% in less than 10 years .

Fitness is trending

Fortunately, this trend has also led many young people to take care of their image through more natural “filters”: signing up to train at their local sports centre. In fact, millennials and centennials are the main reason why the fitness industry has grown by 20% in the last 4 years , placing it at the top of the list for spending on well-being worldwide.

Within fitness , strength training has reached second place among the most followed practices in 2023 according to the American College of Sports Medicine. In particular, traditional strength training, through the so-called Olympic lifts such as the squat or the clean, stands out among the trends for 2025, ranking in the top 5 of the fashions anticipated by this prestigious organization 

Myths about strength training

We have all heard at some point that strength training at sensitive ages for bone and muscle development is dangerous, and even that those who lifted weights at an early age could have growth problems.

However, the reality is that the benefits of strength training far outweigh the risks . In fact, the benefits of strength training have been widely described for all populations, including children and adolescents . Among others, it promotes the development of motor skills, improves body composition (lower fat percentage and greater muscle mass), helps prevent injuries and reduces the risk of developing chronic diseases in adulthood.

Academic performance and depression

Young people’s motivations for hitting the gym may be questionable, but the benefits associated with strength training are scientifically undeniable. Recent studies suggest that greater physical fitness is associated with better academic performance , and that strength training in adolescents may reduce symptoms of depression .

Part of the disinclination towards strength training at an early age is due to the association it establishes with competitive sports, such as bodybuilding or powerlifting . In other words, we have the false belief that training in a gym consists exclusively of lifting heavy weights and exerting ourselves to the limit.

To make an analogy, it would be the same as thinking that going out for a run is necessarily like running a marathon or going out on a bike is like emulating a stage of the Tour de France. Is it more dangerous to lift a 10kg barbell than to carry a 40kg or heavier companion on a horse? The former sets off our alarm bells, while the latter is normalised, even though we have much less control over the load and technique.

With strength, as in so many aspects of life, the emphasis should not be on what is done but on how it is done. Strength training in children should not be about reproducing the training of adults, but rather adapting to the stage of development in which they are.

The right routine

The World Health Organization recommends that children under 18 years of age do at least 3 days a week of strength and musculoskeletal development exercises (including high-impact activities such as jumping and landing) within the daily minimum of 1 hour of physical activity.

These strength and power movements, in childhood and adolescence, have traditionally been framed within unstructured games (although very useful for motor development). However, with digital addiction reaching an all-time high , perhaps the time has come to actively promote strength work among our young people.

In this sense, current guidelines for strength training in children highlight the importance of prioritizing technical quality in performing exercises and progressing very slowly in the loads, respecting rest periods and monitoring signs of fatigue.

Given the lack of routines that suit all ages, the best advice is to avoid miracle recipes that flood social networks and turn to qualified professionals. Sports physical educators are those who will help us personalize the training program and guide us in technical learning, teaching us that turning strength work into a routine is the true secret to success.

Author Bios: Luis Alberto Marco-Contreras is Professor and Researcher in Physical Activity and Sports Sciences and Antonio Carton Llorente is Professor and Researcher in Physiotherapy and Sports Sciences both at San Jorge University