A number of weeks in the past, I shared a brief video of me deadlifting in my house 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 guardian messaged me: “Is that really protected? I’ve all the time heard that weight coaching can stunt a toddler’s progress.”
And you already know what? It’s a sound concern.
As a result of as dad and mom, we would like our youngsters to be lively and wholesome—however we additionally need them to be protected.
So let’s discuss that concern. The place it comes from, what the science really says, and what to look out for on the subject of resistance coaching for kids.
The place Did the “Lifting Stunts Progress” Fantasy Come From?
In case 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 concern of injuring one thing referred to as the progress plates—areas of creating cartilage close to the ends of youngsters’s bones, the place bone progress occurs. So naturally, the thought of loading weight onto a rising skeleton raised considerations.
Then there’s the picture of many Olympic weightlifters: brief, highly effective athletes who carry large masses. It’s simple to imagine the game made them that approach—however that’s not what occurred.
They’re brief as a result of that physique kind provides them a mechanical benefit within the sport. Not as a result of lifting stunted their progress.
Enjoyable reality: The all-time world document 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The unique concern comes from outdated assumptions and a misunderstanding of what really causes progress points.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 Energy Coaching and Progress
Let’s begin with the large one: No, lifting weights doesn’t stunt a toddler’s progress.
In actual fact, when finished correctly, resistance coaching has no adverse impact on bone growth. Quite the opposite, it may well really enhance 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 reveals:
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A assessment revealed in Pediatrics concluded there’s no proof that youth resistance coaching negatively impacts progress plates or linear progress.
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The Nationwide Energy and Conditioning Affiliation (NSCA) states that youth energy coaching applications, 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 Energy and Conditioning Analysis discovered that damage 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 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 likely one of the most secure bodily actions your youngster can do—when finished 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 youths.
Like something, it is dependent upon the way it’s finished.
Weight coaching turns into an issue when:
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Children carry weights unsupervised
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Nobody checks their kind or method
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They’re pushed to carry too heavy, too quickly
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Tools isn’t suited to their dimension
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There’s no development or enough restoration
However let’s be sincere—that’s not simply true for youths. That’s how adults get injured too. It appears lifting weights safely isn’t about age—it’s about how we prepare.
Easy methods to Make Energy Coaching Secure for Children
Right here’s how you can preserve it protected, good, and helpful:
✅ Supervision by somebody educated in energy coaching methods and progressions
✅ Give attention to method—not the quantity of weight
✅ Age-appropriate programming with correct relaxation
✅ Tools that matches their physique
✅ Maintain 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 expertise and lifelong physique consciousness.
Why This Issues So A lot for Mother and father
As a result of all of us need our youngsters to be sturdy, lively, and assured. However we additionally wish to defend them.
As a substitute of avoiding energy coaching or creating concern round it, let’s train them to do it proper.
As a result of when it’s finished proper, energy coaching doesn’t simply construct muscle. It builds resilience, confidence, and lifelong wholesome habits.
And that’s one thing value 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
