Does Lifting Weights Stunt Progress in Children? What Mother and father Must Know

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 type 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 truly protected? I’ve all the time heard that weight coaching can stunt a toddler’s progress.”

And you recognize what? It’s a legitimate concern.

As a result of as mother and father, we would like 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 truly says, and what to look out for in relation to resistance coaching for youngsters.

The place Did the “Lifting Stunts Progress” Fantasy Come From?

In case you 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 truly come from?

A part of it’s linked to the worry of injuring one thing referred to as the progress plates—areas of creating cartilage close to the ends of youngsters’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: quick, highly effective athletes who elevate huge masses. It’s straightforward to imagine the game made them that means—however that’s not what occurred.

They’re quick as a result of that physique sort offers 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 ft 6 inches tall (197 cm).

The unique concern comes from outdated assumptions and a misunderstanding of what truly causes progress points.

What the Science Really Says About Power Coaching and Progress

Let’s begin with the large one: No, lifting weights doesn’t stunt a toddler’s progress.

In reality, when carried out correctly, resistance coaching has no damaging impact on bone growth. Quite the opposite, it could actually truly improve bone density, coordination, and assist stop damage.

Particularly as your little one will get older, combining resistance coaching with different sports activities can cut back their threat of damage.

Right here’s what the analysis exhibits:

• A assessment printed in Pediatrics concluded there’s no proof that youth resistance coaching negatively impacts progress plates or linear progress.

• The National Strength and Conditioning Association (NSCA) states that youth energy coaching packages, when correctly supervised, are protected and helpful.

• The American Academy of Pediatrics helps energy coaching for youngsters, so long as the main focus is on method and never maximal weights.

• A examine within the Journal of Power and Conditioning Analysis discovered that damage charges in youth weight coaching are considerably decrease than in lots of well-liked sports activities.

How Secure Is Youth Weight Coaching, Actually?

Let’s check out damage charges per 1,000 hours of participation throughout completely different sports activities:

Seems, resistance training is without doubt one of the most secure bodily actions your little one can do—when carried out proper.

When Weight Coaching Can Be a Concern for Children

So now that we’ve busted the parable, let’s discuss when weight coaching truly can be dangerous for youths.

Like something, it relies on the way it’s carried out.

Weight coaching turns into an issue when:

• Children elevate weights unsupervised

• Nobody checks their type or method

• They’re pushed to elevate too heavy, too quickly

• Gear isn’t suited to their measurement

• There’s no development or enough 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 Children

Right here’s how you can hold it protected, sensible, and helpful:

✅ Supervision by somebody educated in energy coaching strategies and progressions
✅ Deal with method—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 youngsters to be sturdy, energetic, and assured. However we additionally need to shield 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 carried out 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://publications.aap.org/pediatrics/article/145/6/e20201011/76942/Resistance-Training-for-Children-and-Adolescents

https://pmc.ncbi.nlm.nih.gov/articles/PMC3483033/

https://pmc.ncbi.nlm.nih.gov/articles/PMC3418954/

https://www.sciencedirect.com/science/article/pii/S0949328X20301903

https://www.cdc.gov/mmwr/preview/mmwrhtml/mm5538a1.htm