Does Lifting Weights Stunt Development in Children? What Dad and mom Have to Know
A number of 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 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 really protected? I’ve all the time heard that weight coaching can stunt a toddler’s development.”
And you understand what? It’s a legitimate concern.
As a result of as mother and father, we would like 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 in relation to resistance coaching for kids.
The place Did the “Lifting Stunts Development” Fantasy Come From?
In case you grew up listening to that lifting weights too early may “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 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 carry huge hundreds. It’s simple 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 development.
Enjoyable reality: The all-time world document 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The unique concern comes from outdated assumptions and a misunderstanding of what really causes development points.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 Power Coaching and Development
Let’s begin with the large one: No, lifting weights doesn’t stunt a toddler’s development.
Actually, when completed correctly, resistance coaching has no damaging impact on bone improvement. Quite the opposite, it could actually really enhance bone density, coordination, and assist stop harm.
Particularly as your baby will get older, combining resistance coaching with different sports activities can scale back their threat of harm.
Right here’s what the analysis reveals:
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A overview 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 energy coaching packages, when correctly supervised, are protected and helpful.
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The American Academy of Pediatrics helps energy coaching for kids, so long as the main target 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 well-liked sports activities.
How Secure Is Youth Weight Coaching, Actually?
Let’s check out harm charges per 1,000 hours of participation throughout completely 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 without doubt one of the most secure bodily actions your baby 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 teenagers.
Like something, it depends upon the way it’s completed.
Weight coaching turns into an issue when:
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Children carry weights unsupervised
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Nobody checks their type or method
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They’re pushed to carry 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 sincere—that’s not simply true for teenagers. That’s how adults get injured too. It appears lifting weights safely isn’t about age—it’s about how we practice.
Tips on how to Make Power Coaching Secure for Children
Right here’s tips on how to maintain it protected, sensible, and helpful:
✅ Supervision by somebody educated in energy coaching strategies and progressions
✅ Give attention to method—not the quantity of weight
✅ Age-appropriate programming with correct relaxation
✅ Gear 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, lively, and assured. However we additionally wish to defend them.
As a substitute 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 value 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
