What is a typical resistance training intensity and repetition scheme for youth?

• A. 1-3 reps at high intensity
• B. 8-15 submax reps to moderate fatigue with good form
• C. 20-25 reps with light fatigue
• D. 60-70% 1RM, 8-12 reps

Answer: (B)

For youth, the emphasis is on safety, technique, and steady progression. The best approach uses a moderate number of repetitions with a load that is submaximal, allowing the athlete to work with good form and stop before form breaks down. This provides meaningful strength adaptations while protecting developing joints, growth plates, and tendons, and it helps establish solid movement patterns and lifelong habits. Pushing to maximal effort or using very light, endurance-focused repetition schemes don’t align with the goal of building safe, sustainable strength in young lifters.