A few weeks ago, I shared a short video of me deadlifting in my home gym with my 3-year-old toddler next to me, copying me with his own little barbell. It was one of those sweet moments I can’t help but share—I just love those bonding moments.
Soon after, a parent messaged me: “Is that actually safe? I’ve always heard that weight training can stunt a child’s growth.”
And you know what? It’s a valid concern.
Because as parents, we want our kids to be active and healthy—but we also want them to be safe.
So let’s talk about that concern. Where it comes from, what the science actually says, and what to look out for when it comes to resistance training for children.
Where Did the “Lifting Stunts Growth” Myth Come From?
If you grew up hearing that lifting weights too early could “damage your bones” or “make you shorter,” you’re not alone. That belief has been around for a while.
But where did it actually come from?
Part of it is linked to the fear of injuring something called the growth plates—areas of developing cartilage near the ends of children’s bones, where bone growth happens. So naturally, the idea of loading weight onto a growing skeleton raised concerns.
Then there’s the image of many Olympic weightlifters: short, powerful athletes who lift massive loads. It’s easy to assume the sport made them that way—but that’s not what happened.
They’re short because that body type gives them a mechanical advantage in the sport. Not because lifting stunted their growth.
Fun fact: The all-time world record holder in snatch and clean and jerk, Lasha Talakhadze, is a towering 6 feet 6 inches tall (197 cm).
The original concern comes from outdated assumptions and a misunderstanding of what actually causes growth issues.
What the Science Actually Says About Strength Training and Growth
Let’s start with the big one: No, lifting weights does not stunt a child’s growth.
In fact, when done properly, resistance training has no negative effect on bone development. On the contrary, it can actually improve bone density, coordination, and help prevent injury.
Especially as your child gets older, combining resistance training with other sports can reduce their risk of injury.
Here’s what the research shows:
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A review published in Pediatrics concluded there is no evidence that youth resistance training negatively affects growth plates or linear growth.
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The National Strength and Conditioning Association (NSCA) states that youth strength training programs, when properly supervised, are safe and beneficial.
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The American Academy of Pediatrics supports strength training for children, as long as the focus is on technique and not maximal weights.
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A study in the Journal of Strength and Conditioning Research found that injury rates in youth weight training are significantly lower than in many popular sports.
How Safe Is Youth Weight Training, Really?
Let’s take a look at injury rates per 1,000 hours of participation across different sports:
| Activity | Injury Rate |
| Supervised Weight Training | ~0.7 injuries |
| Gymnastics | 0.5 – 1.3 injuries |
| Soccer (Training) | 3.7 – 11.1 injuries |
| Soccer (Games) | 9.5 – 48.7 injuries |
| Basketball | 14 – 22 injuries |
| American Football | 5.7 – 6.8 injuries |
Turns out, resistance training is one of the safest physical activities your child can do—when done right.
When Weight Training Can Be a Concern for Kids
So now that we’ve busted the myth, let’s talk about when weight training actually can be risky for kids.
Like anything, it depends on how it’s done.
Weight training becomes a problem when:
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Kids lift weights unsupervised
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No one checks their form or technique
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They’re pushed to lift too heavy, too soon
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Equipment isn’t suited to their size
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There’s no progression or adequate recovery
But let’s be honest—that’s not just true for kids. That’s how adults get injured too. It seems lifting weights safely isn’t about age—it’s about how we train.
How to Make Strength Training Safe for Kids
Here’s how to keep it safe, smart, and beneficial:
✅ Supervision by someone educated in strength training techniques and progressions
✅ Focus on technique—not the amount of weight
✅ Age-appropriate programming with proper rest
✅ Equipment that fits their body
✅ Keep it fun, skill-based, and engaging—especially for younger kids
When those things are in place, lifting weights becomes not just safe—it becomes a foundation for future movement skills and lifelong body awareness.
Why This Matters So Much for Parents
Because we all want our kids to be strong, active, and confident. But we also want to protect them.
Instead of avoiding strength training or creating fear around it, let’s teach them to do it right.
Because when it’s done right, strength training doesn’t just build muscle. It builds resilience, confidence, and lifelong healthy habits.
And that’s something worth 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
