Junior Gym: How We Ensure Fun, Safe, and Effective Fitness for Young People

At Horizon Leisure Centres, our Junior Gym sessions, for those aged 10 to 15, are specifically designed to encourage healthy habits in a supervised, safe environment. These sessions run on weekdays from 16:00 to 18:00 under the supervision of our qualified gym team, and on weekends from 10:00 to 16:00 when an exercising parent or guardian must be present. Every junior participant must complete a full gym induction before their first session. We do this in order to put the safety and development of young gym users first.

We understand that developing physical fitness from an early age is invaluable. However, the key differentiator in our junior sessions is the structure, supervision, and equipment restrictions. These measures are not arbitrary. They are grounded in scientific research regarding growth, coordination, injury prevention, and long term habit formation.

Preventing Damage to Bones and Joints

The human skeletal system continues to develop until the late teenage years, particularly the growth plates – which are vulnerable areas where bone elongation occurs. While there is no direct evidence that properly supervised strength training stunts growth, inappropriate loading and poor form can injure these areas. Research suggests that with proper supervision, resistance training in young people can lead to strength gains without affecting growth, when performed properly. Our Junior Gym sessions steer clear of heavy free weights for this reason. Instead, we rely on bodyweight exercises, resistance machines, resistance bands, and cardio equipment. These safer alternatives still deliver strength, coordination, and fitness benefits without risking injury.

Free Weights Require Advanced Techniques

Free weights such as barbells and heavy dumbbells demand advanced neuromuscular coordination, posture control, and balance. Teens are often still developing these skills, making complex lifts more likely to be performed incorrectly. In turn, this increases the risk of sprains, strains, back injuries, and growth plate trauma. Until free weight training is safe to be introduced, supervised resistance and bodyweight training provides a safe foundation for long term fitness.

Supervision Minimises Risk and Builds Confidence

Supervised sessions dramatically reduce the risk of injury with most youth injuries stemming from improper loading or form. During weeknights, our Junior Gym sessions can be supervised by our gym team due to more of the team being present. This not only prevents teens from using equipment that they are not ready for but means there is somebody they can ask for support or guidance. During the weekend slots, we ask them to be accompanied by an exercising parent or carer because this delivers not only safety but also guidance, reassurance, and confidence.

Gym Inductions Sets a Foundation for Success

The mandatory gym induction is not a tick box exercise. It is an essential part of introducing young members to gym usage. It includes facility orientation, equipment technique demonstrations, goal setting, and a discussion about safety and etiquette. This session helps juniors feel comfortable and confident in the gym setting. It also aligns expectations, most importantly highlighting why certain equipment is off limits and explaining how supervised, age appropriate exercise builds lifelong habits.

The Benefits of Cardio and Resistance Training

Cardiovascular and resistance training offer significant health benefits for juniors when introduced in a safe, structured, and age appropriate way. Regular aerobic activity helps to strengthen the heart and lungs, improves circulation, and supports the maintenance of a healthy weight, all while boosting energy levels and endurance. Resistance training, using bodyweight exercises or light resistance, helps develop muscular strength, improves posture, and enhances coordination and balance. These types of exercise can also support bone health during critical years of growth. Beyond the physical benefits, engaging in structured fitness activities can improve self esteem, reduce anxiety, and help establish lifelong habits of regular physical activity. When combined, cardio and resistance training create a well rounded foundation for long term health and wellbeing.

Booking Junior Gym at Horizon

Junior Gym sessions are scheduled as follows:

• Weekdays 16:00 – 18:00, under Horizon supervision
• Weekends 10:00 – 16:00, with exercising parent or carer present

All new attendees must book a gym induction before their first session, which can be done by calling or visiting the centre. Inductions cover safety protocols, equipment use, and gym etiquette. After this is completed, bookings for the weekday slots can be made online or via the Horizon App under the ‘Children’s Activities’ tile.

All Junior Gym is free for those that have a Family Membership or a THRIVE membership with us. Alternatively, you can set up an account and pay as you go.

Visit our Junior Gym page or speak to us today to find out more information.