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 all the time heard that weight coaching can stunt a baby’s development.â€
And you already know what? It’s a legitimate concern.
As a result of as mother and father, we would like our youngsters 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 in terms 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 “harm 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 concern 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 concept of loading weight onto a rising skeleton raised issues.
Then there’s the picture of many Olympic weightlifters: quick, highly effective athletes who carry huge hundreds. It’s simple to imagine the game made them that approach—however that’s not what occurred.
They’re quick as a result of that physique kind offers them a mechanical benefit within the sport. Not as a result of lifting stunted their development.
Enjoyable truth: The all-time world file holder in snatch and clear and jerk, Lasha Talakhadze, is a towering 6 ft 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The unique concern comes from outdated assumptions and a misunderstanding of what truly causes development points.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 Energy Coaching and Progress
Let’s begin with the large one: No, lifting weights doesn’t stunt a baby’s development.
In truth, when achieved correctly, resistance coaching has no detrimental impact on bone growth. Quite the opposite, it could actually truly enhance bone density, coordination, and assist stop harm.
Particularly as your baby will get older, combining resistance coaching with different sports activities can cut back their danger of harm.
Right here’s what the analysis exhibits:
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A assessment revealed in Pediatrics concluded there may be no proof that youth resistance coaching negatively impacts development plates or linear development.
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The Nationwide Energy and Conditioning Affiliation (NSCA) states that youth power coaching packages, when correctly supervised, are protected and useful.
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The American Academy of Pediatrics helps power coaching for kids, so long as the main target is on method and never maximal weights.
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A examine within the Journal of Energy and Conditioning Analysis discovered that harm charges in youth weight coaching are considerably decrease than in lots of fashionable sports activities.
How Secure Is Youth Weight Coaching, Actually?
Let’s check out harm charges per 1,000 hours of participation throughout completely different sports activities:
| Exercise | Harm Fee |
| 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 coaching is among the most secure bodily actions your baby can do—when achieved 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 relies on the way it’s achieved.
Weight coaching turns into an issue when:
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Youngsters carry weights unsupervised
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Nobody checks their type or method
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They’re pushed to carry too heavy, too quickly
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Gear isn’t suited to their measurement
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There’s no development or enough 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.
Find out how to Make Energy Coaching Secure for Youngsters
Right here’s the right way to preserve it protected, good, and useful:
✅ Supervision by somebody educated in power coaching strategies and progressions
✅ Concentrate on method—not the quantity of weight
✅ Age-appropriate programming with correct relaxation
✅ Gear that matches their physique
✅ Hold it enjoyable, skill-based, and interesting—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 abilities and lifelong physique consciousness.
Why This Issues So A lot for Dad and mom
As a result of all of us need our youngsters to be sturdy, energetic, and assured. However we additionally wish to shield them.
As a substitute of avoiding power coaching or creating concern round it, let’s educate them to do it proper.
As a result of when it’s achieved proper, power 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://publications.aap.org/pediatrics/article/145/6/e20201011/76942/Resistance-Coaching-for-Youngsters-and-Adolescents
https://pmc.ncbi.nlm.nih.gov/articles/PMC3483033/
https://pmc.ncbi.nlm.nih.gov/articles/PMC3418954/
https://www.sciencedirect.com/science/article/pii/S0949328X20301903
https://www.cdc.gov/mmwr/preview/mmwrhtml/mm5538a1.htm