A number of 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 type of candy moments I can’t assist however share—I simply love these bonding moments.
Quickly after, a mother or father messaged me: “Is that truly secure? I’ve at all times heard that weight coaching can stunt a toddler’s progress.”
And what? It’s a sound concern.
As a result of as dad and mom, 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” Fable Come From?
For those who 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 referred to as the progress plates—areas of growing 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: quick, highly effective athletes who raise 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 sort provides them a mechanical benefit within the sport. Not as a result of lifting stunted their progress.
Enjoyable reality: The all-time world report 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The unique concern comes from outdated assumptions and a misunderstanding of what really causes progress points.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.
In truth, when carried out correctly, resistance coaching has no damaging impact on bone improvement. Quite the opposite, it may really improve 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 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 National Strength and Conditioning Association (NSCA) states that youth energy coaching packages, when correctly supervised, are secure 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 research within the Journal of Power and Conditioning Analysis discovered that harm charges in youth weight coaching are considerably decrease than in lots of in style sports activities.
How Protected Is Youth Weight Coaching, Actually?
Let’s check out harm charges per 1,000 hours of participation throughout totally 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 training is without doubt one of the most secure bodily actions your baby can do—when carried out proper.
When Weight Coaching Can Be a Concern for Youngsters
So now that we’ve busted the parable, let’s discuss when weight coaching really can be dangerous for teenagers.
Like something, it relies on the way it’s carried out.
Weight coaching turns into an issue when:
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Youngsters raise weights unsupervised
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Nobody checks their kind or method
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They’re pushed to raise too heavy, too quickly
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Tools isn’t suited to their measurement
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There’s no development or enough restoration
However let’s be trustworthy—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.
The way to Make Power Coaching Protected for Youngsters
Right here’s how you can maintain it secure, good, and helpful:
✅ Supervision by somebody educated in energy coaching methods and progressions
✅ Deal with method—not the quantity of weight
✅ Age-appropriate programming with correct relaxation
✅ Tools that matches their physique
✅ Hold it enjoyable, skill-based, and fascinating—particularly for youthful children
When these issues are in place, lifting weights turns into not simply secure—it turns into a basis for future motion expertise and lifelong physique consciousness.
Why This Issues So A lot for Dad and mom
As a result of all of us need our children to be robust, lively, and assured. However we additionally need to shield them.
As a substitute of avoiding energy coaching or creating worry round it, let’s train them to do it proper.
As a result of when it’s carried out proper, energy 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
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