Hey everyone,
For many years, the idea of children lifting weights has been surrounded by concern and misinformation. Parents often worry that strength training might stunt growth, damage bones, or be unsafe for young people. However, research over the past three decades consistently shows that, when properly supervised and designed, strength training is both safe and highly beneficial for children.
The Benefits of Strength Training for Children
Strength training helps children develop stronger muscles, bones, and joints. The National Strength and Conditioning Association (NSCA) reports that well-structured resistance training improves muscular strength, enhances bone mineral density, and supports long-term skeletal health (Faigenbaum et al., 2009). This is especially important during childhood and adolescence, when bones are still developing.
In addition to physical benefits, strength training also improves motor skills, balance, and coordination (Lloyd et al., 2014). These skills not only enhance sports performance but also contribute to everyday activities and reduce the risk of injury. Furthermore, children who take part in resistance training demonstrate better weight management, as it helps regulate body composition by increasing lean muscle mass and supporting healthy metabolism (Winters-Stone et al., 2018).
There are also psychosocial benefits. Studies suggest that children who strength train show improved confidence, self-esteem, and motivation to remain active (Behringer et al., 2011). This is particularly important given the growing concerns around sedentary lifestyles and childhood obesity.
Dispelling the Myths
The most persistent myth is that strength training can stunt a child’s growth. In reality, there is no scientific evidence to support this claim. On the contrary, resistance training, when age-appropriate and well supervised, enhances bone health and reduces the likelihood of fractures (Lloyd & Faigenbaum, 2016).
Another misconception is that children should wait until puberty before starting strength training. Research indicates that even prepubescent children can safely benefit from such training, provided the programme is designed for their developmental stage and emphasises technique over heavy loads (Faigenbaum et al., 2009).
Finally, some parents fear injury. However, injuries in youth resistance training are rare and typically result from poor technique, lack of supervision, or inappropriate equipment—not from the practice itself (Myer et al., 2011). With proper guidance from trained professionals, the risk is significantly lower than in many traditional sports.
At M.A.S.K. we pride ourselves on delivering high quality strength training for both adults and children. We currently have 3 fully qualified Youth Strength and Conditioning coaches on our small team.
If you want to know more…drop me a line.
Stay awesome and have a great weekend!
Vanessa x
