A number 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 mum or dad messaged me: “Is that really protected? I’ve at all times heard that weight coaching can stunt a baby’s development.”
And you realize what? It’s a legitimate 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 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 youngsters.
The place Did the “Lifting Stunts Progress” Delusion Come From?
If you happen to 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 development plates—areas of creating cartilage close to the ends of youngsters’s bones, the place bone development 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 raise huge masses. It’s straightforward to imagine the game made them that manner—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 development.
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The unique concern comes from outdated assumptions and a misunderstanding of what really causes development points.
What the Science Truly Says About Power Coaching and Progress
Let’s begin with the massive one: No, lifting weights doesn’t stunt a baby’s development.
In actual fact, when carried out correctly, resistance coaching has no unfavourable impact on bone growth. Quite the opposite, it could possibly really enhance bone density, coordination, and assist stop harm.
Particularly as your little one 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 development plates or linear development.
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The Nationwide Power and Conditioning Affiliation (NSCA) states that youth power coaching packages, when correctly supervised, are protected and useful.
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The American Academy of Pediatrics helps power coaching for youngsters, so long as the main focus 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 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 coaching is likely one of the most secure bodily actions your little one can do—when carried out 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 carried out.
Weight coaching turns into an issue when:
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Youngsters raise weights unsupervised
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Nobody checks their type or method
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They’re pushed to raise too heavy, too quickly
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Tools 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 practice.
The way to Make Power Coaching Secure for Youngsters
Right here’s how you can hold it protected, good, and useful:
✅ Supervision by somebody educated in power coaching methods and progressions
✅ Deal with method—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 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 power coaching or creating worry round it, let’s train them to do it proper.
As a result of when it’s carried out 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
