If you’re the parent of a young athlete, you’ve probably asked yourself one of these questions:
- Is strength training safe for kids?
- Does lifting weights stunt growth?
- What are the benefits of strength training for young athletes?
These are some of the most common concerns parents have, and for good reason. Every parent wants to help their child become stronger, healthier, and more confident—but never at the expense of their safety.
The good news is that decades of research, along with recommendations from organizations like the National Strength and Conditioning Association (NSCA) and the American Academy of Pediatrics (AAP), consistently show that appropriately designed and supervised strength training is not only safe for children and adolescents, but can also play an important role in their athletic development and long-term health.
Is Strength Training Safe for Kids?
The short answer is yes—when it is properly coached and age-appropriate.
One of the biggest misconceptions is that youth strength training means loading a barbell with heavy weight and asking children to lift as much as they can. In reality, that’s not what a well-designed youth strength program looks like.
Strength training for young athletes begins by teaching movement. Before an athlete is asked to perform more advanced exercises or use additional resistance, they should first learn fundamental skills such as how to squat, hinge, push, pull, brace their core, jump, and land safely. As they demonstrate proper technique, exercises can gradually become more challenging through careful coaching and progressive overload.
In other words, the question isn’t simply whether children should strength train. The better question is whether they are participating in a program that emphasizes proper instruction, gradual progression, and qualified supervision.
Research has consistently shown that when these elements are in place, youth resistance training is remarkably safe.
Does Lifting Weights Stunt Growth?
This is perhaps the most persistent myth surrounding youth strength training.
Fortunately, the research is clear: properly supervised strength training does not stunt growth.
Much of the concern stems from misunderstandings about growth plates and early injury reports that often involved improper equipment, poor technique, or a lack of adult supervision—not well-designed youth strength programs.
In fact, children regularly experience higher forces on their bones and joints while sprinting, jumping, changing direction, and playing sports than they do during properly supervised weight and resistance training.
Rather than threatening healthy development, appropriate strength training helps prepare young athletes for the physical demands of sport by improving the strength of their muscles, tendons, ligaments, and bones.
Think of strength training as building armor for your child’s body. A stronger body is better equipped to absorb the forces that come with practices, games, and everyday physical activity.
What Should Parents Look for in a Youth Strength Program?
Not every program is created equal. Parents should look for a program that emphasizes:
- Qualified coaches who understand youth athletic development.
- Proper movement technique before adding resistance.
- Gradual progression based on each athlete’s abilities.
- Age-appropriate exercises and training loads.
- A safe, positive, and encouraging environment.
Resistance training doesn’t have to begin with barbells or heavy weights. Medicine balls, resistance bands, bodyweight exercises, and other age-appropriate training tools can all be effective ways to help children safely develop strength and confidence.
The goal isn’t to see how much weight a child can lift—it’s to help them move better, become stronger, and build healthy habits that will serve them for years to come.
The Bottom Line
The research is remarkably consistent: when strength training is properly supervised, appropriately progressed, and designed with young athletes in mind, it is one of the safest and most beneficial forms of physical activity available.
At Redline Athletics, we believe strength training is about teaching young athletes how to move well, build confidence, reduce injury risk, and develop the physical foundation they need to succeed—in sports and in life.
Links to additional information
- Faigenbaum, Avery D., et al. “Youth Resistance Training: Updated Position Statement Paper From The National Strength and Conditioning Association.” Journal of Strength and Conditioning Research, vol. 23, no. 5, Aug. 2009, pp. S60–S79 National Strength and Conditioning Association, https://www.nsca.com/globalassets/about/position-statements/position_stand_youth_resistance_training—2009.pdf?srsltid=AfmBOopy5CD7zVa6PaEdq_z1gOF-bUV2fGxGGOBmkI0P8xZOotY62o6u.
- Stricker, Paul R., et al. “Resistance Training for Children and Adolescents.” Pediatrics, vol. 145, no. 6, June 2020, https://doi.org/10.1542/peds.2020-101.
