Published on February 06, 2025

Is It Safe for Kids to Lift Weights?

Image of pre-teen lifting weights.

There are varying opinions on whether kids should lift weights or do resistance training. The main concern is that it could cause early fusion of growth plates, affecting bone growth. However, research suggests that with a properly designed program and appropriate instruction, there is no evidence linking weightlifting to growth plate damage or early closure.

There are numerous advantages to implementing a well-structured resistance training program for children. When carefully designed, strength training can:

  • Improve bone health.
  • Reduce injury risk.
  • Build self-esteem.
  • Improve mental health.
  • Build interest in health and fitness for the future.

Most strength gains in adolescence are neurological, improving muscle activation and coordination. However, resistance training and sports carry risks, so any exercise program should be well-designed and supervised.

Before engaging in any exercise, it's essential to perform a proper dynamic warm-up, ensure adequate hydration, and meet all nutritional requirements. Begin with bodyweight resistance training and focus on mastering your form before increasing the number of repetitions and sets. Remember to progress gradually, avoiding any exercises that cause pain or discomfort. Once you have mastered bodyweight training, begin incorporating progressive resistance by using additional weights or resistance bands. Attempting to maximize lifting weights can pose significant risks for individuals, particularly for children and novice fitness enthusiasts who may be more vulnerable to injuries during this activity.

If the exercise program is thoughtfully designed, effectively implemented, appropriately progressed, and properly supervised, there is no reason for children to avoid resistance training.

Resources

  • Malina RM. Weight training in youth-growth, maturation, and safety: an evidence-based review. Clin J Sport Med. 2006 Nov;16(6):478-87. doi: 10.1097/01.jsm.0000248843.31874.be. PMID: 17119361.
  • Faigenbaum AD, Myer GD. Resistance training among young athletes: safety, efficacy and injury prevention effects. Br J Sports Med. 2010 Jan;44(1):56-63. doi: 10.1136/bjsm.2009.068098. Epub 2009 Nov 27. PMID: 19945973; PMCID: PMC3483033.

Dave Bearss, D.P.T., C.S.C.S.  is a certified strength conditioning specialist who specializes in orthopedics, sports medicine, and video gait analysis. Dave provides physical therapy for MyMichigan Rehabilitation at Campus Ridge Building in Midland.