Just a few 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 dad or mum messaged me: “Is that truly protected? I’ve all the time heard that weight coaching can stunt a baby’s progress.”
And you realize what? It’s a legitimate concern.
As a result of as mother and father, we wish our children 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 really says, and what to look out for with regards to resistance coaching for youngsters.
The place Did the “Lifting Stunts Development” Delusion Come From?
In the event you grew up listening to that lifting weights too early may “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 known as the progress plates—areas of growing 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 issues.
Then there’s the picture of many Olympic weightlifters: quick, highly effective athletes who carry huge masses. It’s simple to imagine the game made them that means—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 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The unique concern comes from outdated assumptions and a misunderstanding of what really causes progress points.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 Really Says About Energy Coaching and Development
Let’s begin with the massive one: No, lifting weights doesn’t stunt a baby’s progress.
The truth is, when accomplished correctly, resistance coaching has no unfavorable impact on bone improvement. Quite the opposite, it may possibly really enhance bone density, coordination, and assist stop damage.
Particularly as your baby will get older, combining resistance coaching with different sports activities can scale back their threat of damage.
Right here’s what the analysis exhibits:
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A overview printed 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 useful.
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The American Academy of Pediatrics helps energy coaching for youngsters, so long as the main focus is on approach 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 Protected Is Youth Weight Coaching, Actually?
Let’s check out damage charges per 1,000 hours of participation throughout totally 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 accomplished proper.
When Weight Coaching Can Be a Concern for Children
So now that we’ve busted the parable, let’s speak about when weight coaching really can be dangerous for teenagers.
Like something, it is dependent upon the way it’s accomplished.
Weight coaching turns into an issue when:
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Children carry weights unsupervised
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Nobody checks their kind or approach
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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 sufficient 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 practice.
Methods to Make Energy Coaching Protected for Children
Right here’s maintain it protected, sensible, and useful:
✅ Supervision by somebody educated in energy coaching strategies and progressions
✅ Concentrate on approach—not the quantity of weight
✅ Age-appropriate programming with correct relaxation
✅ Tools 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 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 children to be sturdy, energetic, and assured. However we additionally need to defend them.
As an alternative of avoiding energy coaching or creating worry round it, let’s educate them to do it proper.
As a result of when it’s accomplished 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
