Just a few 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 along 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 mum or dad messaged me: “Is that truly protected? I’ve at all times heard that weight coaching can stunt a baby’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 lively and wholesome—however we additionally need them to be protected.
So let’s speak about that concern. The place it comes from, what the science really says, and what to look out for on the subject of resistance coaching for youngsters.
The place Did the “Lifting Stunts Development” Fable 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 concern of injuring one thing referred to 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 large hundreds. It’s straightforward to imagine the game made them that approach—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 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The unique concern comes from outdated assumptions and a misunderstanding of what really causes progress points.
What the Science Truly Says About Energy Coaching and Development
Let’s begin with the large one: No, lifting weights doesn’t stunt a baby’s progress.
The truth is, when completed correctly, resistance coaching has no adverse impact on bone growth. Quite the opposite, it will probably really 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:
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A assessment 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 protected and useful.
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The American Academy of Pediatrics helps energy coaching for youngsters, so long as the main target is on method and never maximal weights.
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A examine within the Journal of Energy and Conditioning Analysis discovered that damage charges in youth weight coaching are considerably decrease than in lots of common sports activities.
How Protected Is Youth Weight Coaching, Actually?
Let’s check out damage 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 training is likely 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 really can be dangerous for youths.
Like something, it is dependent 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 ample restoration
However let’s be sincere—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.
Make Energy Coaching Protected for Children
Right here’s how one can hold it protected, good, and useful:
✅ Supervision by somebody educated in energy coaching methods 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 protected—it turns into a basis for future motion abilities 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 robust, lively, and assured. However we additionally need to shield them.
As a substitute of avoiding energy coaching or creating concern 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
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