Has your child or teenager started to show interest in going to the gym, but you’re not sure what the right age for going to the gym is for children? Or what the legal age to go to the gym in the UK is?

Gyms in the UK have greatly improved what they can offer their members, meaning there is now something for all ages of those wanting to begin their fitness journey. That being said, many gyms across the UK have also introduced their own minimum age to go to the gym, most commonly not accepting members that are less than 16 years old. However, there are also a growing number of UK gyms that are offering specific junior gym memberships aimed at teenagers and young children.

This article will explore how children and teenagers can safely and responsibly use the gym to achieve their fitness goals, offer alternative options for young people looking to keep fit, and discuss the benefits of joining the gym as an older adult.

How old do you have to be to go to the gym?

While there isn’t any UK law that officially regulates how old you have to be to go to the gym, many gyms have brought in their own minimum age limit for accessing their facilities. This is usually on account of some of the fitness machines in the gym – particularly heavy-weight machines – being potentially harmful to young people if used incorrectly.

Here are some of the common minimum ages for the most popular gyms in the UK:

• JD Gym – Members have to be 16 years old and over.
• Pure Gym – The minimum age to sign up for a PureGym membership is 16. Children under the age of 14 are not allowed to access the gym. Children between the ages of 14 and 16 who are working out at PureGym must always be accompanied and supervised by a parent or legal guardian.
• The Gym Group – The minimum age to join The Gym Group is 16. Anyone under the age of 18 must also complete an online induction before their PIN is activated. Some gyms may require supervision for children under 18 to use gym equipment.
• David Lloyd – At David Lloyd Clubs, children aged 10+ can take part in their Start-Up programme, which introduces them to various pieces of gym equipment. Afterwards, children are free to use the gym during supervised sessions or when accompanied by a parent or guardian. Kids aged 15+ can use the gym freely with no supervision.
• Snap Fitness – All membership holders of the club must be a minimum of 16 years of age, but this may vary by club location.
• Pump Gym – Members have to be 18 years old. 16-year-olds can join with adult supervision.

Given the incredible health benefits of physical activity for teenagers and children, many gyms have started to set up their own child-friendly gyms and programmes as well. Check out this post on the average cost for gym memberships this year. 

What the science says on children at the gym

Recent scientific research has shed new light on the benefits and safety of strength training for children and adolescents. Let’s have a look at what the latest studies are telling us.

Strength training for pre-pubescent children

A recent meta-analysis involving 604 pre-pubescent children (average age of 10) has shown that strength training is safe, effective and healthy for this age group. The study found that:

• Strength training resulted in significant improvements in jumping and sprinting abilities.
• Muscle strength increased in 100% of cases, leading to increased lean body mass and decreased body fat, regardless of gender and physical activity level.
• Contrary to common misconceptions, there’s no scientific evidence that strength training stunts growth. In fact, some studies have concluded that subjecting growth plates to mechanical stress through strength training can be beneficial for body and bone growth.
• Weight training has a lower injury rate than most sports and can help prevent injuries by making the body stronger.

Despite the myths that strength training and weight lifting is bad for children, the science tells us otherwise.

Training for adolescents and teenagers

Just like younger children, strength training in adolescents and teenagers is perfectly safe too. It’s a great way to prevent young people becoming overweight and reduce obesity levels. However it needs to be done right. For adolescents (12–18 years in girls and 14–18 years in boys), researchers recommend the following characteristics for an effective strength training program:

• Duration – 8 to 12 weeks
• Frequency – 2-3 sessions per week
• Volume – 3 to 8 exercises, 1–2 sets per exercise
• Intensity – Between 60 and 85% of 1 RM (Repetition Maximum)
• Speed – Moderate velocities focusing on controlled exercise execution
• Rest intervals – 1 to 3 minutes between sets

It’s important to note that these are general guidelines and should be adapted based on the individual’s experience level and physical activity background.

How children should train at the beginning

When introducing children to strength training, it’s crucial to follow a set of guidelines that ensure safety and effectiveness. For any gym instructors and personal trainers who might be involved, it’s important to keep these in mind.

First and foremost, any training program should last at least 8 weeks to allow for proper adaptation and progress. It’s important to tailor the strength training variables to the child’s individual level. This means starting with low frequencies, volumes, intensities and movement velocities, with a strong focus on developing technical proficiency. As the child progresses, you can gradually increase these variables, moving towards moderate frequencies, volumes, and intensities, and incorporating higher movement velocities.

Rest intervals should be kept short to moderate in length. This approach helps minimise the impact of fatigue on exercise technique, allowing children to maintain proper form throughout their training sessions. When selecting exercises, it’s beneficial to prioritise multi-joint movements that engage larger muscle groups. These types of exercises can have a positive transfer to fundamental athletic skills like jumping and sprinting.

In the initial stages of training, it’s advisable to begin with machine-based exercises, bodyweight exercises and plyometrics. These provide a safe foundation for children to develop strength and coordination. As they master basic movement patterns such as squatting, hip hinging, pushing, pulling and jumping, you can progressively introduce free weights or more advanced weightlifting exercises.

Legal age to go to the gym

How to find the right child-friendly gym

If you’ve decided that you do want to introduce your child to the gym, finding somewhere that will support them as they complete their workout is essential. When you’re searching for the right junior gym, make sure to look out for the following features:

Certified staff that have experience training with children

Gyms are a risk-prone environment. That’s why it’s important to find a gym that has trainers qualified to work with children. The best gyms will have their own instructors and personal training team qualified in leading physical activity for adolescents.

A prioritisation of safety and supervision

Ensuring the gym is constantly supervising its younger members is important to keep them safe. Ensuring the staff educates the children on how to safely use the exercise equipment – as well as restricting them from equipment that can cause serious injury like heavy-weight machines – is also a priority.

Fitness programmes aimed at children and teenagers

The right gym will organise separate sessions specifically for children and teenagers to help support them on their fitness journey and address any concerns they might have about initially joining the gym.

7 things to consider for young people going to the gym

After you’ve found the right gym for your child, there are a few other factors you should consider to guarantee they complete a safe and successful exercise session:

Age-appropriate workouts

To reduce the risk of getting injured, it’s important to educate children on which exercises are safe for young gym members. 

• Correctly warming up will prevent any unwanted muscle strains during the workout.
• Avoiding too much high-intensity exercises and heavy weightlifting at the beginning – instead a slow introduction is better so the body can adapt accordingly.
• Exercises like low-impact workouts, cardiovascular training and more functional movements will help them train without risking injury – take a look at what is functional fitness here. For example, bodyweight exercises like squats, lunges, and push-ups can be excellent starting points. As they progress, light resistance bands or small dumbbells can be introduced under proper supervision.

Prior fitness assessments

Before starting a gym routine, it’s beneficial for young people to undergo a professional fitness assessment. This evaluation can help identify any potential health issues, establish a baseline for fitness levels, and guide the development of a safe, effective workout plan.

The assessment might include measures of cardiovascular endurance, flexibility, strength and body composition. This information can be used to set realistic goals and track progress over time, helping to keep young gym-goers motivated and engaged.

Nutrition and workout fuel

Proper nutrition is crucial for supporting physical activity and overall health. Educate young gym-goers about the importance of balanced meals and appropriate pre- and post-workout snacks. A piece of fruit or a protein bar can provide the energy required for a gym session, while staying hydrated is essential for performance and recovery.

Encourage them to eat a mix of carbohydrates and proteins after their workout to aid in muscle recovery. It’s also important to emphasise that a healthy diet is about nourishing the body rather than restrictive eating. Seeking support from a personal trainer who is qualified with an accredited nutrition course is advisable.

To further enhance gym performance, consider integrating workout supplements from a reputable brand like WOWMD into the routine. Their range includes pre-workout formulas designed to boost energy levels and improve focus. When used in conjunction with a balanced diet and regular exercise, these supplements can help maximize fitness results and support overall health.

Fitness progression

When it comes to strength training for young people, it’s important to start with low weights and focus on proper form before gradually increasing intensity. This approach allows their bodies to adapt to new exercises and reduces the risk of injury.

Encourage them to master bodyweight exercises before adding external resistance. As they progress, weights can be increased slowly, perhaps by 5-10% every few weeks, always ensuring that proper form is maintained. Remember, the goal is long-term fitness and health, not rapid muscle gain.

Rest and muscle recovery

Understanding the importance of rest days is crucial for young gym-goers. Explain that muscles grow and become stronger during rest periods, not during the workout itself. Encourage them to listen to their bodies and take rest days when needed.

This might mean alternating strength training days with cardio or flexibility work. Adequate sleep is also crucial for recovery and overall health – something teenagers don’t usually have issues with! But sleep is incredibly important at this age. Teach them about the signs of overtraining, such as high fatigue or decreased performance, and how to respond if they experience these symptoms.

Realistic mental goals

While physical goals are important, it’s equally crucial to set realistic mental goals and understand the broader benefits of exercise. Encourage young people to focus on how exercise makes them feel – increased energy, better sleep, improved mood, better mental health – rather than solely on physical changes.

Help them set achievable short-term goals, like mastering a new exercise or improving endurance, alongside long-term aspirations. Celebrate these achievements to boost confidence and motivation. Remember, the aim is to foster a positive, lifelong relationship with fitness and health.

Fun and enjoyment

The gym might seem a little overwhelming for new young members, so it’s essential to prioritise enjoyment in their fitness journey. Encourage them to try different classes and multiple pieces of equipment – from cycling, lifting free weights or completing bodyweight exercises to group classes like yoga or dance. This not only prevents boredom but also helps develop a well-rounded fitness base. The Little Gym puts a big emphasis on helping young children (between 4 months and 12 years old) get as much enjoyment as they can from exercising.

Consider partner or small group workouts to add a social element. Remember, if exercise is fun, it’s more likely to become a lifelong habit. Praise effort and improvement rather than focusing solely on results to keep motivation high.

Alternative fitness options for teenagers

As previously mentioned, many gyms restrict independent access to children below the age of 16. However, there are still numerous alternative options for young people to stay fit and to begin their workout journey.

Family gym memberships

While some gyms won’t let children sign up alone, they do offer family gym memberships. These memberships allow parents to help their children get to grips with the gym, as well as be involved in the first initial part of their fitness journey. Many UK gyms across the nature offer such packages as PureGym, David Lloyd and Virgin Active.

Junior gym memberships

Recently, many leading gyms have also started to offer their own junior gym memberships where children are supervised either by their parents or by a trained professional. Some gyms offering these junior gym memberships are David Lloyd, Everyone Active, and Better Health.

Specialised fitness classes for young people

Similar to the junior gym memberships, many UK fitness centres run specific exercise classes for children and teenagers. These classes typically include age-appropriate workouts that have been designed with young people in mind. Outside of the gym, many local communities also put on adapted versions of popular classes, like Zumba, martial arts, and yoga to help them reach their fitness goals.

Sports clubs run by the school

It can be difficult for children to get a proper workout during P.E. lessons. As a result, many schools will run their own after-school sports clubs where children can develop their fitness levels, build healthy habits and practice their favourite sports. Since these classes are also run by the P.E. teachers, they are already age-appropriate and have been created with children in mind. 

Other outdoor activities

Children can often stay fit by just exercising in unconventional settings. Sports like skateboarding and biking with friends, hiking with family members, or just playing in the park after school can promote physical fitness without a second thought. For children looking for something a little more structured, trampoline and bouldering parks allow them to complete a mini workout in a controlled setting.

How old do you have to be to become a personal trainer?

Many children and teenagers’ goal of getting fit extends beyond just joining the gym. To become a personal trainer in the UK, the minimum age you can start studying is 16 years old. Many gyms will also accept applicants for their fitness instructors from 16 years of age.

If you are interested in training children or teenagers in the future, it’s worth noting that along with this insurance, you also must have a specific specialist qualification to teach this age group and you are insured appropriately with the necessary personal training insurance.

While many teenagers might have goals of becoming personal trainers, young age doesn’t necessarily equate with success; many older people are now working to become personal trainers in their later stages of life. Indeed, you are never too old to be a personal trainer and more life experiences can attract clients to your services rather than deter them. One of the most popular career change at 50 options is to become a personal trainer!

What is the oldest age to go to the gym?

Despite many seeing the gym as the domain of younger people (and while gyms work hard to introduce children and teenagers into working out) completing regular physical activity is also one of the most important things older people can do for their health. For those over 60, keeping fit can prevent or seriously delay many serious health problems that arise when getting older – and going to the gym is a great place to work on this fitness.

Is it safe for older people to go to the gym?

Just like with younger children and teenagers, it can be difficult for older people to know how to get started at the gym. Worrying if working out is safe for this age group is another common worry. However, all older gym-goers need to learn is how to adapt an exercise to reduce the strain on their body. Most gyms will also have organised exercise classes for this specific age group, as well as certified trainers that will help modify the exercises. 

What are the benefits of exercise for older adults?

There are many benefits to keeping fit as you get older. When older adults do regular exercise either inside or outside the gym, the following results have been proven:

• A boost in energy levels.
• Much-more mobile movements and a reduced risk of falling.
• An increased sense of independence.
• Improved brain function.
• A lowered risk of heart disease, diabetes, stroke, and osteoporosis.

Guidelines for older adults participating in physical activity

Resuming an exercise regime, or even starting one from scratch, can be daunting for those who are older in age. Sticking to the following guidelines will prevent you from getting injured and boost your confidence in your fitness abilities. 

Speak to your doctor

Before beginning a fitness programme it’s important to get medical clearance from your doctor or GP. While it’s likely they’ll give you the go-ahead to get back into exercising, it’s still worth asking if they think there are any activities you should avoid – especially if you already have a preexisting medical condition. 

Consider any ongoing health problems

Sometimes, health concerns can affect your workouts. Before deciding what your exercise schedule looks like, it’s essential to keep these concerns in mind. For example, if you suffer from diabetes, you might have to plan your workout around when you take your medication and adjust your meal plans to suit. 

Begin slow

It takes time to build up your fitness. Starting slow before increasing the intensity or length of your workouts will help your body adjust to your new regime and reduce the risk of injury. An easy way to do this is by beginning with just one fitness class each week, and then adding in more as you feel your fitness starts to improve. 

Pay attention to your body

It’s true when they say the best way to cope with being injured is to avoid getting injured in the first place. Listening to your body will help reduce this risk. Here are some critical signs to look out for:

• If you feel dizzy, short of breath, break out in a cold sweat, or develop sudden chest pain – stop exercising immediately and call your doctor. 
• If you find your joints are red, swollen, or tender to the touch – put your exercise routine on hold and come back to it at a later point. 
• If you experience discomfort most time after you exercise – try working out for less time but with a higher frequency throughout your day.

Completing a proper warm-up, making sure you cool down, and always having water handy to stay hydrated will also prevent injury and discomfort. 

Make a schedule and stick to it

Creating an exercise schedule that lasts at least three weeks will help you ease your way back into working out. Very soon, keeping fit will become a habit that you won’t even think twice about.

Try experimenting with mindfulness

Thinking about how these movements are making your body feel will instantly help improve your physical condition. Practising mindfulness is a great way for older people to make the most of their workouts, for example, focusing on the rhythm of your breathing, how it feels to flex your muscles and even the way that your feet hit the ground. 

Summary

To summarise, there isn’t a one-size-fits-all answer to the right age for going to the gym. While many gyms have age restrictions, particularly for independent access, there are numerous benefits to exercise for people of all ages.

For children and teenagers, recent scientific evidence supports the safety and effectiveness of properly supervised strength training. It’s crucial to follow age-appropriate guidelines, ensure proper supervision and focus on technique and gradual progression. Many gyms now offer family memberships, junior programs, and specialised classes to accommodate younger fitness enthusiasts. For those under 16, there are also plenty of alternative fitness options, from school sports clubs to outdoor activities.

For older adults, regular exercise, including gym workouts, can provide numerous health benefits and improve quality of life. The key is to start slowly, listen to your body, and work with healthcare providers and fitness professionals to develop a safe, effective routine. Regardless of age, the most important factors are safety, enjoyment and consistency. By following appropriate guidelines and finding activities that you enjoy, you can make fitness a lifelong journey that contributes to your overall health and well-being.

For those interested in pursuing a career in fitness, such as becoming a personal trainer, it’s worth noting that while there are minimum age requirements (typically 16 years old for starting studies), there’s no upper age limit.

Ultimately, the goal of any fitness journey should be to improve your health, boost your confidence, and enhance your quality of life. Whether that journey involves gym workouts, team sports, outdoor activities, or a combination of these, the most important thing is to find what works for you and to stay consistent.