A number of weeks in the past, I shared a brief video of me deadlifting in my house 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 mum or dad messaged me: “Is that really secure? I’ve at all times heard that weight coaching can stunt a baby’s progress.”
And you recognize what? It’s a legitimate concern.
As a result of as dad and mom, we would like our youngsters 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 Progress” Delusion Come From?
When you 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 concern of injuring one thing referred to as the progress plates—areas of growing 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 issues.
Then there’s the picture of many Olympic weightlifters: brief, highly effective athletes who elevate huge hundreds. It’s straightforward to imagine the game made them that means—however that’s not what occurred.
They’re brief 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 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The unique concern comes from outdated assumptions and a misunderstanding of what really causes progress points.
What the Science Truly Says About Energy Coaching and Progress
Let’s begin with the massive one: No, lifting weights doesn’t stunt a baby’s progress.
In actual fact, when performed correctly, resistance coaching has no unfavourable impact on bone growth. Quite the opposite, it may really improve 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 reveals:
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A assessment printed in Pediatrics concluded there’s 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 power coaching packages, when correctly supervised, are secure and useful.
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The American Academy of Pediatrics helps power coaching for kids, so long as the main focus is on method and never maximal weights.
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A examine within the Journal of Energy and Conditioning Analysis discovered that harm charges in youth weight coaching are considerably decrease than in lots of widespread 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 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 training is likely one of the most secure bodily actions your baby can do—when performed 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 youths.
Like something, it is determined by the way it’s performed.
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 youths. That’s how adults get injured too. It appears lifting weights safely isn’t about age—it’s about how we practice.
Learn how to Make Energy Coaching Secure for Youngsters
Right here’s the way to preserve it secure, good, and useful:
✅ Supervision by somebody educated in power coaching methods and progressions
✅ Give attention to method—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 youngsters
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 Mother and father
As a result of all of us need our youngsters to be robust, lively, and assured. However we additionally need to shield them.
As an alternative of avoiding power coaching or creating concern round it, let’s educate them to do it proper.
As a result of when it’s performed proper, power 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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