A couple of weeks in the past, I shared a brief video of me deadlifting in my residence 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 all the time 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 wish 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 relating to resistance coaching for youngsters.
The place Did the “Lifting Stunts Progress” Fantasy Come From?
When you 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 concern of injuring one thing known as the progress plates—areas of creating 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 considerations.
Then there’s the picture of many Olympic weightlifters: quick, highly effective athletes who elevate huge hundreds. It’s simple to imagine the game made them that method—however that’s not what occurred.
They’re quick 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 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The unique concern comes from outdated assumptions and a misunderstanding of what really causes progress points.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 Truly Says About Energy Coaching and Progress
Let’s begin with the massive one: No, lifting weights doesn’t stunt a toddler’s progress.
In reality, when completed correctly, resistance coaching has no damaging impact on bone improvement. Quite the opposite, it will possibly really improve bone density, coordination, and assist stop harm.
Particularly as your baby will get older, combining resistance coaching with different sports activities can scale 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 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 harm charges in youth weight coaching are considerably decrease than in lots of in style sports activities.
How Secure Is Youth Weight Coaching, Actually?
Let’s check out harm charges per 1,000 hours of participation throughout totally different sports activities:
| Exercise | Damage 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 likely one of the most secure bodily actions your baby can do—when completed proper.
When Weight Coaching Can Be a Concern for Children
So now that we’ve busted the parable, let’s discuss when weight coaching really can be dangerous for teenagers.
Like something, it will depend on the way it’s completed.
Weight coaching turns into an issue when:
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Children elevate weights unsupervised
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Nobody checks their kind or approach
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They’re pushed to elevate too heavy, too quickly
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Tools isn’t suited to their measurement
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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.
How you can Make Energy Coaching Secure for Children
Right here’s tips on how to hold it secure, good, 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
✅ Preserve 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 Dad and mom
As a result of all of us need our children to be sturdy, lively, and assured. However we additionally need to defend them.
As an alternative of avoiding energy coaching or creating concern round it, let’s educate them to do it proper.
As a result of when it’s completed proper, energy 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
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