Just a few weeks in the past, I shared a brief video of me deadlifting in my dwelling gymnasium with my 3-year-old toddler subsequent to me, copying me together with his personal little barbell. It was a kind of candy moments I can’t assist however share—I simply love these bonding moments.
Quickly after, a mum or dad messaged me: “Is that truly secure? I’ve at all times heard that weight coaching can stunt a toddler’s progress.”
And you realize what? It’s a legitimate concern.
As a result of as mother and father, we would like our children to be lively and wholesome—however we additionally need them to be secure.
So let’s discuss that concern. The place it comes from, what the science really says, and what to look out for in terms of resistance coaching for kids.
The place Did the “Lifting Stunts Development” Fantasy Come From?
When you grew up listening to that lifting weights too early might “injury your bones” or “make you shorter,” you’re not alone. That perception has been round for some time.
However the place did it really come from?
A part of it’s linked to the worry of injuring one thing known as the progress plates—areas of creating cartilage close to the ends of kids’s bones, the place bone progress occurs. So naturally, the concept of loading weight onto a rising skeleton raised issues.
Then there’s the picture of many Olympic weightlifters: brief, highly effective athletes who raise huge masses. It’s straightforward to imagine the game made them that method—however that’s not what occurred.
They’re brief as a result of that physique sort provides them a mechanical benefit within the sport. Not as a result of lifting stunted their progress.
Enjoyable reality: The all-time world file 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The unique concern comes from outdated assumptions and a misunderstanding of what really causes progress points.
What the Science Truly Says About Power Coaching and Development
Let’s begin with the large one: No, lifting weights doesn’t stunt a toddler’s progress.
The truth is, when completed correctly, resistance coaching has no adverse impact on bone improvement. Quite the opposite, it could really enhance bone density, coordination, and assist stop damage.
Particularly as your youngster will get older, combining resistance coaching with different sports activities can cut back their danger of damage.
Right here’s what the analysis exhibits:
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A evaluation printed in Pediatrics concluded there may be no proof that youth resistance coaching negatively impacts progress plates or linear progress.
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The Nationwide Power and Conditioning Affiliation (NSCA) states that youth power coaching packages, when correctly supervised, are secure and helpful.
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The American Academy of Pediatrics helps power coaching for kids, so long as the main focus is on approach 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 Secure Is Youth Weight Coaching, Actually?
Let’s check out damage charges per 1,000 hours of participation throughout completely different sports activities:
| Exercise | Damage 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 without doubt one of the most secure bodily actions your youngster can do—when completed proper.
When Weight Coaching Can Be a Concern for Children
So now that we’ve busted the parable, let’s discuss when weight coaching really can be dangerous for teenagers.
Like something, it will depend on the way it’s completed.
Weight coaching turns into an issue when:
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Children raise weights unsupervised
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Nobody checks their kind or approach
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They’re pushed to raise 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 practice.
Find out how to Make Power Coaching Secure for Children
Right here’s learn how to preserve it secure, sensible, and helpful:
✅ Supervision by somebody educated in power coaching strategies and progressions
✅ Give attention to approach—not the quantity of weight
✅ Age-appropriate programming with correct relaxation
✅ Gear that matches their physique
✅ Maintain it enjoyable, skill-based, and interesting—particularly for youthful youngsters
When these issues are in place, lifting weights turns into not simply secure—it turns into a basis for future motion abilities and lifelong physique consciousness.
Why This Issues So A lot for Mother and father
As a result of all of us need our children to be sturdy, lively, and assured. However we additionally wish to shield them.
As an alternative of avoiding power coaching or creating worry round it, let’s educate them to do it proper.
As a result of when it’s completed 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://pmc.ncbi.nlm.nih.gov/articles/PMC3483033/
https://pmc.ncbi.nlm.nih.gov/articles/PMC3418954/
https://www.sciencedirect.com/science/article/pii/S0949328X20301903