A number of weeks in the past, I shared a brief video of me deadlifting in my residence health club with my 3-year-old toddler subsequent to me, copying me together with his personal little barbell. It was a type of candy moments I can’t assist however share—I simply love these bonding moments.
Quickly after, a dad or mum messaged me: “Is that really protected? I’ve at all times heard that weight coaching can stunt a baby’s development.”
And you already know what? It’s a legitimate concern.
As a result of as mother and father, we would like our children to be energetic and wholesome—however we additionally need them to be protected.
So let’s discuss that concern. The place it comes from, what the science truly says, and what to look out for on the subject of resistance coaching for kids.
The place Did the “Lifting Stunts Progress” Delusion Come From?
In the event you grew up listening to that lifting weights too early may “injury your bones” or “make you shorter,” you’re not alone. That perception has been round for some time.
However the place did it truly come from?
A part of it’s linked to the worry of injuring one thing known as the development plates—areas of growing cartilage close to the ends of youngsters’s bones, the place bone development occurs. So naturally, the thought of loading weight onto a rising skeleton raised issues.
Then there’s the picture of many Olympic weightlifters: brief, highly effective athletes who elevate large hundreds. It’s straightforward to imagine the game made them that manner—however that’s not what occurred.
They’re brief as a result of that physique sort offers them a mechanical benefit within the sport. Not as a result of lifting stunted their development.
Enjoyable truth: The all-time world report holder in snatch and clear and jerk, Lasha Talakhadze, is a towering 6 toes 6 inches tall (197 cm).
The unique concern comes from outdated assumptions and a misunderstanding of what truly causes development points.
What the Science Truly Says About Power Coaching and Progress
Let’s begin with the large one: No, lifting weights doesn’t stunt a baby’s development.
The truth is, when performed correctly, resistance coaching has no unfavorable impact on bone growth. Quite the opposite, it may truly improve bone density, coordination, and assist forestall damage.
Particularly as your youngster will get older, combining resistance coaching with different sports activities can cut back their threat of damage.
Right here’s what the analysis exhibits:
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A assessment printed in Pediatrics concluded there’s no proof that youth resistance coaching negatively impacts development plates or linear development.
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The National Strength and Conditioning Association (NSCA) states that youth energy coaching packages, when correctly supervised, are protected and helpful.
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The American Academy of Pediatrics helps energy coaching for kids, so long as the main focus is on method and never maximal weights.
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A examine within the Journal of Power and Conditioning Analysis discovered that damage charges in youth weight coaching are considerably decrease than in lots of standard sports activities.
How Protected Is Youth Weight Coaching, Actually?
Let’s check out damage charges per 1,000 hours of participation throughout totally different sports activities:
| Exercise | Damage Charge |
| Supervised Weight Coaching | ~0.7 accidents |
| Gymnastics | 0.5 – 1.3 accidents |
| Soccer (Coaching) | 3.7 – 11.1 accidents |
| Soccer (Video games) | 9.5 – 48.7 accidents |
| Basketball | 14 – 22 accidents |
| American Soccer | 5.7 – 6.8 accidents |
Seems, resistance training is among the most secure bodily actions your youngster can do—when performed proper.
When Weight Coaching Can Be a Concern for Youngsters
So now that we’ve busted the parable, let’s discuss when weight coaching truly can be dangerous for teenagers.
Like something, it depends upon the way it’s performed.
Weight coaching turns into an issue when:
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Youngsters elevate weights unsupervised
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Nobody checks their type or method
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They’re pushed to elevate too heavy, too quickly
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Gear isn’t suited to their measurement
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There’s no development or sufficient restoration
However let’s be sincere—that’s not simply true for teenagers. That’s how adults get injured too. It appears lifting weights safely isn’t about age—it’s about how we prepare.
Make Power Coaching Protected for Youngsters
Right here’s the right way to hold it protected, sensible, and helpful:
✅ Supervision by somebody educated in energy coaching methods and progressions
✅ Deal with method—not the quantity of weight
✅ Age-appropriate programming with correct relaxation
✅ Gear that matches their physique
✅ Hold it enjoyable, skill-based, and fascinating—particularly for youthful children
When these issues are in place, lifting weights turns into not simply protected—it turns into a basis for future motion expertise and lifelong physique consciousness.
Why This Issues So A lot for Dad and mom
As a result of all of us need our children to be robust, energetic, and assured. However we additionally wish to shield them.
As an alternative of avoiding energy coaching or creating worry round it, let’s educate them to do it proper.
As a result of when it’s performed proper, energy coaching doesn’t simply construct muscle. It builds resilience, confidence, and lifelong wholesome habits.
And that’s one thing price lifting for. Wouldn’t you agree? —Marlene
References:
https://pmc.ncbi.nlm.nih.gov/articles/PMC3483033/
https://pmc.ncbi.nlm.nih.gov/articles/PMC3418954/
https://www.sciencedirect.com/science/article/pii/S0949328X20301903
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