Just a few weeks in the past, I shared a brief video of me deadlifting in my house health club 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 really secure? I’ve all the time heard that weight coaching can stunt a toddler’s progress.”
And 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 secure.
So let’s speak about that concern. The place it comes from, what the science truly says, and what to look out for with regards to resistance coaching for youngsters.
The place Did the “Lifting Stunts Development” Fantasy Come From?
For those who grew up listening to that lifting weights too early might “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 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 concept of loading weight onto a rising skeleton raised considerations.
Then there’s the picture of many Olympic weightlifters: brief, highly effective athletes who raise 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 sort offers them a mechanical benefit within the sport. Not as a result of lifting stunted their progress.
Enjoyable truth: The all-time world document 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The unique concern comes from outdated assumptions and a misunderstanding of what truly causes progress points.
What the Science Really Says About Power Coaching and Development
Let’s begin with the massive one: No, lifting weights doesn’t stunt a toddler’s progress.
In truth, when finished correctly, resistance coaching has no unfavorable impact on bone improvement. Quite the opposite, it may well truly enhance bone density, coordination, and assist forestall harm.
Particularly as your youngster will get older, combining resistance coaching with different sports activities can cut back their danger of harm.
Right here’s what the analysis reveals:
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A evaluate 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 applications, when correctly supervised, are secure and useful.
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The American Academy of Pediatrics helps power coaching for youngsters, so long as the main target is on approach and never maximal weights.
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A research within the Journal of Power and Conditioning Analysis discovered that harm 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 harm charges per 1,000 hours of participation throughout completely different sports activities:
| Exercise | Damage Price |
| 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 Youngsters
So now that we’ve busted the parable, let’s speak about when weight coaching truly can be dangerous for teenagers.
Like something, it will depend on the way it’s finished.
Weight coaching turns into an issue when:
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Youngsters 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 dimension
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There’s no development or satisfactory 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.
Tips on how to Make Power Coaching Secure for Youngsters
Right here’s find out how to hold it secure, good, and useful:
✅ Supervision by somebody educated in power coaching methods and progressions
✅ Give attention to approach—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 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 Dad and mom
As a result of all of us need our youngsters to be robust, energetic, and assured. However we additionally need to shield them.
As a substitute of avoiding power coaching or creating concern round it, let’s train them to do it proper.
As a result of when it’s finished proper, power 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
