Physical activity in young children
Is Resistance Training Safe for Kids? What Every Parent Needs to Know
As a personal trainer, I hear it all the time from parents:
"Can my child lift weights safely?"
It’s a valid concern. Many worry that resistance training could stunt growth or cause injury. The truth? With proper guidance, resistance training is not only safe—it’s incredibly beneficial for kids.
🔹 Myth: Lifting Weights Stunts Growth
Some parents worry that lifting weights can damage growth plates, which could stop bones from growing.
✅ Fact: Growth plate injuries are extremely rare and usually happen when kids lift heavy weights without supervision (Haff & Triplett, 2016).
Properly supervised resistance training can actually strengthen bones and reduce fracture risk—helping prevent future issues like osteoporosis, especially in girls (Kenney, 2015).
🔹 Why Resistance Training is Safe—and Smart
When done right, resistance training helps kids:
Build strength and coordination
Improve bone density
Develop healthy habits for life
Tips for safe training:
Focus on technique over heavy weights
Use bodyweight exercises, resistance bands, or light dumbbells
Learn complex movements with a PVC pipe or wooden stick first
Always ensure supervision and proper instruction
Even testing maximum strength (1-rep max) can be safe when done under proper guidelines (Haff & Triplett, 2016).
🔹 Benefits Beyond Muscles
Resistance training can also help:
Reduce childhood obesity (resistance training is less aerobically demanding, so overweight kids often enjoy it more)
Increase confidence and motivation
Support overall fitness and motor skill development
🔹 The Risk of Sports Specialization
Many parents wonder if kids should focus on a single sport year-round to get ahead. While specialization can improve skills, it comes with risks:
Overuse injuries from repetitive movements
Burnout from intense schedules
Limited development of diverse motor skills
✅ Recommendation: Encourage kids to try multiple sports early on. It builds foundational skills, reduces injury risk, and keeps sports fun. For kids who do specialize, make sure training includes strength and conditioning and monitors workload to prevent overuse injuries and burnout (Myer et al., 2015).
🔹 Key Takeaways for Parents
Resistance training is safe when age-appropriate and supervised.
Technique first: Focus on learning proper movement patterns.
Keep it fun: Kids who enjoy activity are more likely to stick with it.
Encourage variety: Multiple sports help develop well-rounded athletic skills.
Monitor progress: Track training, prevent overload, and celebrate milestones.
Starting kids with safe, structured resistance training isn’t just about strength—it’s about giving them the tools for a healthy, active lifestyle that lasts a lifetime.
References
Haff, G.G., & Triplett, N.T. (2016). Essentials of strength training and conditioning (4th ed.). Human Kinetics.
Kenney, W. L., Wilmore, J., & Costill, D. (2015). Physiology of sport and exercise (6th ed.). Human Kinetics.
Malina, R.M. (2006). Weight training in youth – Growth, maturation, and safety. Clinical Journal of Sports Medicine, 16(6), 478–487.
Matzkin, E., & Garvey, K. (2019). Youth Sports Specialization: Does Practice Make Perfect? NASN School Nurse, 34(2), 100–103.
Myer, G.D., et al. (2015). Sports Specialization, Part II. Sports Health, 8(1), 65–73.
