Strength training is one of the most misunderstood aspects of youth athletic development.
Many parents worry that lifting weights could stunt their child's growth, damage developing bones or even increase the risk of injury. These concerns are understandable, particularly when children begin participating in organised sport at a young age.
However, many of the beliefs surrounding strength training for children are based on myths rather than evidence.
When programmes are designed appropriately and supervised by qualified professionals, strength training can form a safe and beneficial part of a child's physical development.
If you'd like to understand how physical development changes throughout childhood and adolescence, read our guide on Junior Tennis Training: The Pre & Post Puberty Guide for Parents and Coaches.
Below are five of the most common myths surrounding strength training for children.
Myth #1: Strength Training Stunts a Child's Growth
One of the longest-standing misconceptions is that strength training damages growth plates and prevents children from reaching their full height.
Current evidence does not support this belief.
There has been no evidence to demonstrate that appropriately supervised strength training results in fractured growth plates or stunts a child's growth. On the contrary, regular strength training can have a positive influence on bone growth during both the fundamental and adolescent stages of physical development.
Like any physical activity, the programme should always be appropriate for the child's age, ability and stage of development.
Myth #2: Strength Training Is Dangerous for Children
Strength training is often perceived as a dangerous activity for young athletes.
In reality, safe strength training follows the same principle as any other sport or physical activity: appropriate coaching and supervision are essential.
Sessions should always be supervised by a qualified coach, exercises should be appropriate for the child's age and ability, and the training environment should be assessed to ensure it is safe before exercise begins.
Following these common-sense guidelines significantly reduces unnecessary risk.
Myth #3: Children Can't Get Stronger Because They Don't Produce Enough Testosterone
Another common misconception is that children cannot improve strength because they produce much lower levels of testosterone than adults.
While testosterone is an important hormone involved in muscle development, it is not essential for achieving strength gains.
Children are capable of becoming stronger, just as women and older adults improve strength despite having lower testosterone levels than adult males. Strength gains should always be considered relative to the individual's age and stage of development.
Myth #4: Strength Training Is Only for Performance Athletes
Strength training is often associated with elite athletes seeking a competitive advantage.
However, its benefits extend well beyond sporting performance.
In addition to supporting athletic development, strength training can provide important health benefits for young people. It may help reduce some of the risks associated with childhood obesity while also contributing to the health of the musculoskeletal system and, depending on the type of programme prescribed, aspects of cardiovascular fitness.
Strength training can therefore benefit both competitive athletes and children who simply want to lead healthy, active lives.
Myth #5: Strength Training Harms Children's Bones
Some parents worry that resistance training places excessive stress on developing bones.
Evidence suggests the opposite.
Appropriately prescribed strength training can encourage improvements in bone density and bone strength throughout childhood and adolescence. As with all exercise programmes, the key is ensuring that exercises are appropriate for the child's age, ability and level of physical development.
A sensible, progressive approach should always be followed.
Key Takeaways
- There is no evidence that appropriately supervised strength training stunts a child's growth.
- Strength training should always be supervised by qualified coaches using age-appropriate exercises.
- Children are capable of developing strength despite producing lower levels of testosterone than adults.
- Strength training offers benefits beyond sport, including supporting general health and physical development.
- Properly prescribed resistance training can contribute positively to bone strength and bone density.
Conclusion
Strength training remains one of the most misunderstood areas of youth physical development. Many concerns surrounding resistance training are based on long-standing myths rather than current evidence.
When programmes are supervised by qualified professionals, exercises are appropriate for the child's age and ability, and progression is sensible, strength training can form a safe and beneficial part of a young person's physical development. Understanding these principles allows parents and coaches to make informed decisions and support children in developing healthy, active lifestyles.
Frequently Asked Questions
Is weight training safe for children?
Yes. When properly supervised and appropriate for the child's age and stage of development, strength training can be a safe and beneficial part of physical development.
Does lifting weights stunt growth?
Current evidence does not support this. Appropriately supervised strength training has not been shown to stunt growth.
Can children build strength before puberty?
Yes. Children can develop strength before puberty, although improvements are largely related to neurological adaptations rather than increases in muscle size.
Should strength training only be done by elite athletes?
No. Strength training can benefit both competitive athletes and children who simply want to lead healthy, active lifestyles.
Can strength training improve bone health?
Appropriately prescribed strength training can contribute positively to bone density and bone strength during childhood and adolescence.
Is Weight Training Safe for Children? Debunking 5 Common Myths
Strength training is one of the most misunderstood aspects of youth athletic development.
Many parents worry that lifting weights could stunt their child's growth, damage developing bones or even increase the risk of injury. These concerns are understandable, particularly when children begin participating in organised sport at a young age.
However, many of the beliefs surrounding strength training for children are based on myths rather than evidence.
When programmes are designed appropriately and supervised by qualified professionals, strength training can form a safe and beneficial part of a child's physical development.
If you'd like to understand how physical development changes throughout childhood and adolescence, read our guide on Junior Tennis Training: The Pre & Post Puberty Guide for Parents and Coaches.
Below are five of the most common myths surrounding strength training for children.
Myth #1: Strength Training Stunts a Child's Growth
One of the longest-standing misconceptions is that strength training damages growth plates and prevents children from reaching their full height.
Current evidence does not support this belief.
There has been no evidence to demonstrate that appropriately supervised strength training results in fractured growth plates or stunts a child's growth. On the contrary, regular strength training can have a positive influence on bone growth during both the fundamental and adolescent stages of physical development.
Like any physical activity, the programme should always be appropriate for the child's age, ability and stage of development.
Myth #2: Strength Training Is Dangerous for Children
Strength training is often perceived as a dangerous activity for young athletes.
In reality, safe strength training follows the same principle as any other sport or physical activity: appropriate coaching and supervision are essential.
Sessions should always be supervised by a qualified coach, exercises should be appropriate for the child's age and ability, and the training environment should be assessed to ensure it is safe before exercise begins.
Following these common-sense guidelines significantly reduces unnecessary risk.
Myth #3: Children Can't Get Stronger Because They Don't Produce Enough Testosterone
Another common misconception is that children cannot improve strength because they produce much lower levels of testosterone than adults.
While testosterone is an important hormone involved in muscle development, it is not essential for achieving strength gains.
Children are capable of becoming stronger, just as women and older adults improve strength despite having lower testosterone levels than adult males. Strength gains should always be considered relative to the individual's age and stage of development.
Myth #4: Strength Training Is Only for Performance Athletes
Strength training is often associated with elite athletes seeking a competitive advantage.
However, its benefits extend well beyond sporting performance.
In addition to supporting athletic development, strength training can provide important health benefits for young people. It may help reduce some of the risks associated with childhood obesity while also contributing to the health of the musculoskeletal system and, depending on the type of programme prescribed, aspects of cardiovascular fitness.
Strength training can therefore benefit both competitive athletes and children who simply want to lead healthy, active lives.
Myth #5: Strength Training Harms Children's Bones
Some parents worry that resistance training places excessive stress on developing bones.
Evidence suggests the opposite.
Appropriately prescribed strength training can encourage improvements in bone density and bone strength throughout childhood and adolescence. As with all exercise programmes, the key is ensuring that exercises are appropriate for the child's age, ability and level of physical development.
A sensible, progressive approach should always be followed.
Key Takeaways
Conclusion
Strength training remains one of the most misunderstood areas of youth physical development. Many concerns surrounding resistance training are based on long-standing myths rather than current evidence.
When programmes are supervised by qualified professionals, exercises are appropriate for the child's age and ability, and progression is sensible, strength training can form a safe and beneficial part of a young person's physical development. Understanding these principles allows parents and coaches to make informed decisions and support children in developing healthy, active lifestyles.
Frequently Asked Questions
Is weight training safe for children?
Yes. When properly supervised and appropriate for the child's age and stage of development, strength training can be a safe and beneficial part of physical development.
Does lifting weights stunt growth?
Current evidence does not support this. Appropriately supervised strength training has not been shown to stunt growth.
Can children build strength before puberty?
Yes. Children can develop strength before puberty, although improvements are largely related to neurological adaptations rather than increases in muscle size.
Should strength training only be done by elite athletes?
No. Strength training can benefit both competitive athletes and children who simply want to lead healthy, active lifestyles.
Can strength training improve bone health?
Appropriately prescribed strength training can contribute positively to bone density and bone strength during childhood and adolescence.