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 along 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 truly protected? I’ve all the time heard that weight coaching can stunt a toddler’s progress.”
And you understand what? It’s a sound concern.
As a result of as mother and father, 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 really says, and what to look out for in relation to resistance coaching for kids.
The place Did the “Lifting Stunts Progress” Delusion 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 really come from?
A part of it’s linked to the worry of injuring one thing known as the progress plates—areas of creating cartilage close to the ends of kids’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 elevate large hundreds. It’s simple to imagine the game made them that manner—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 truth: 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The unique concern comes from outdated assumptions and a misunderstanding of what really causes progress points.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 Really Says About Energy Coaching and Progress
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 destructive impact on bone growth. Quite the opposite, it might really enhance bone density, coordination, and assist stop damage.
Particularly as your baby 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 evaluation 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 target 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 well-liked sports activities.
How Protected Is Youth Weight Coaching, Actually?
Let’s check out damage charges per 1,000 hours of participation throughout completely 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 coaching is without doubt one of the most secure bodily actions your baby 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 really can be dangerous for youths.
Like something, it depends upon the way it’s finished.
Weight coaching turns into an issue when:
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Youngsters elevate weights unsupervised
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Nobody checks their type or approach
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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 ample restoration
However let’s be trustworthy—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.
Find out how to Make Energy Coaching Protected for Youngsters
Right here’s tips on how to preserve it protected, good, and helpful:
✅ Supervision by somebody educated in energy coaching methods and progressions
✅ Concentrate on approach—not the quantity of weight
✅ Age-appropriate programming with correct relaxation
✅ Gear that matches their physique
✅ Maintain it enjoyable, skill-based, and fascinating—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 Dad and mom
As a result of all of us need our youngsters to be sturdy, energetic, and assured. However we additionally need to defend them.
As a substitute of avoiding energy coaching or creating worry round it, let’s educate 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 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