A number of weeks in the past, I shared a brief video of me deadlifting in my residence 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 father or mother messaged me: “Is that really protected? I’ve at all times heard that weight coaching can stunt a toddler’s development.”
And what? It’s a legitimate 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 protected.
So let’s discuss 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 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 referred to as the development plates—areas of creating cartilage close to the ends of kids’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: brief, highly effective athletes who elevate huge masses. 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 offers 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 ft 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The unique concern comes from outdated assumptions and a misunderstanding of what really causes development points.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 Energy Coaching and Progress
Let’s begin with the large one: No, lifting weights doesn’t stunt a toddler’s development.
In actual fact, when completed correctly, resistance coaching has no adverse impact on bone growth. Quite the opposite, it might 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 scale back their danger of harm.
Right here’s what the analysis reveals:
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A assessment printed in Pediatrics concluded there may be no proof that youth resistance coaching negatively impacts development plates or linear development.
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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 youngsters, so long as the main focus is on approach and never maximal weights.
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A research 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 Protected Is Youth Weight Coaching, Actually?
Let’s check out harm charges per 1,000 hours of participation throughout totally different sports activities:
| Exercise | Damage 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 among the most secure bodily actions your little one 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 youths.
Like something, it is determined by 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 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 satisfactory 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.
Methods to Make Energy Coaching Protected for Children
Right here’s methods to maintain it protected, sensible, and helpful:
✅ Supervision by somebody educated in energy coaching methods and progressions
✅ Deal with approach—not the quantity of weight
✅ Age-appropriate programming with correct relaxation
✅ Gear 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 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, lively, and assured. However we additionally wish to defend them.
As an alternative of avoiding energy coaching or creating worry round it, let’s train 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 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