A couple of weeks in the past, I shared a brief video of me deadlifting in my dwelling fitness center 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 dad or mum messaged me: “Is that really protected? 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 dad and mom, we wish our youngsters to be energetic and wholesome—however we additionally need them to be protected.
So let’s speak about that concern. The place it comes from, what the science truly says, and what to look out for in the case of resistance coaching for kids.
The place Did the “Lifting Stunts Progress” Fantasy 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 truly 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 elevate large masses. It’s straightforward to imagine the game made them that method—however that’s not what occurred.
They’re quick 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 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The unique concern comes from outdated assumptions and a misunderstanding of what truly causes progress points.
What the Science Really Says About Power Coaching and Progress
Let’s begin with the large one: No, lifting weights doesn’t stunt a toddler’s progress.
In actual fact, when completed correctly, resistance coaching has no unfavourable impact on bone improvement. Quite the opposite, it could truly enhance bone density, coordination, and assist forestall 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 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 Power and Conditioning Affiliation (NSCA) states that youth power coaching packages, when correctly supervised, are protected and helpful.
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The American Academy of Pediatrics helps power coaching for kids, so long as the main target 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 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 | Harm Charge |
| 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 baby can do—when completed 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 relies on the way it’s completed.
Weight coaching turns into an issue when:
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Youngsters elevate weights unsupervised
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Nobody checks their type or method
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They’re pushed to elevate too heavy, too quickly
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Gear isn’t suited to their dimension
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There’s no development or sufficient 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.
Methods to Make Power Coaching Secure for Youngsters
Right here’s the best way to maintain it protected, good, and helpful:
✅ Supervision by somebody educated in power coaching methods and progressions
✅ Deal with method—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 children
When these issues are in place, lifting weights turns into not simply protected—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 sturdy, energetic, and assured. However we additionally wish to shield them.
As a substitute 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 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
