Just a few 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 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 father or mother messaged me: “Is that truly secure? I’ve all the time heard that weight coaching can stunt a toddler’s progress.”
And you already know what? It’s a sound 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 secure.
So let’s speak about that concern. The place it comes from, what the science truly says, and what to look out for with regards to resistance coaching for youngsters.
The place Did the “Lifting Stunts Progress” Fantasy 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 truly 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 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: quick, highly effective athletes who raise huge hundreds. It’s straightforward to imagine the game made them that method—however that’s not what occurred.
They’re quick 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 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The unique concern comes from outdated assumptions and a misunderstanding of what truly causes progress points.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 Energy Coaching and Progress
Let’s begin with the massive one: No, lifting weights doesn’t stunt a toddler’s progress.
Actually, when completed correctly, resistance coaching has no unfavorable impact on bone improvement. Quite the opposite, it might truly 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 evaluation revealed in Pediatrics concluded there’s no proof that youth resistance coaching negatively impacts progress plates or linear progress.
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The Nationwide Energy and Conditioning Affiliation (NSCA) states that youth power coaching applications, when correctly supervised, are secure and useful.
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The American Academy of Pediatrics helps power coaching for youngsters, so long as the main target is on method 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 standard sports activities.
How Protected Is Youth Weight Coaching, Actually?
Let’s check out harm charges per 1,000 hours of participation throughout completely different sports activities:
| Exercise | Harm 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 without doubt one of 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 speak about when weight coaching truly can be dangerous for youths.
Like something, it depends upon the way it’s completed.
Weight coaching turns into an issue when:
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Children raise weights unsupervised
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Nobody checks their kind or method
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They’re pushed to raise too heavy, too quickly
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Gear isn’t suited to their measurement
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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 prepare.
Find out how to Make Energy Coaching Protected for Children
Right here’s find out how to preserve it secure, sensible, and useful:
✅ Supervision by somebody educated in power coaching strategies and progressions
✅ Give attention to method—not the quantity of weight
✅ Age-appropriate programming with correct relaxation
✅ Gear that matches their physique
✅ Preserve it enjoyable, skill-based, and interesting—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 abilities 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 robust, energetic, and assured. However we additionally wish to shield them.
As an alternative of avoiding power coaching or creating concern round it, let’s train them to do it proper.
As a result of when it’s completed 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