Just a few weeks in the past, I shared a brief video of me deadlifting in my residence gymnasium with my 3-year-old toddler subsequent to me, copying me along with his personal little barbell. It was a type of candy moments I can’t assist however share—I simply love these bonding moments.
Quickly after, a mother or father messaged me: “Is that truly secure? I’ve all the time heard that weight coaching can stunt a baby’s development.”
And what? It’s a legitimate concern.
As a result of as mother and father, we wish our children to be energetic and wholesome—however we additionally need them to be secure.
So let’s speak about that concern. The place it comes from, what the science really says, and what to look out for with regards to resistance coaching for kids.
The place Did the “Lifting Stunts Development” Fantasy Come From?
In the event you grew up listening to that lifting weights too early may “harm your bones” or “make you shorter,” you’re not alone. That perception has been round for some time.
However the place did it really come from?
A part of it’s linked to the concern of injuring one thing referred to as the development plates—areas of creating cartilage close to the ends of youngsters’s bones, the place bone development occurs. So naturally, the thought of loading weight onto a rising skeleton raised issues.
Then there’s the picture of many Olympic weightlifters: brief, highly effective athletes who carry huge masses. It’s straightforward to imagine the game made them that method—however that’s not what occurred.
They’re brief as a result of that physique kind offers them a mechanical benefit within the sport. Not as a result of lifting stunted their development.
Enjoyable truth: The all-time world file holder in snatch and clear and jerk, Lasha Talakhadze, is a towering 6 ft 6 inches tall (197 cm).
The unique concern comes from outdated assumptions and a misunderstanding of what really causes development points.
What the Science Truly Says About Energy Coaching and Development
Let’s begin with the massive one: No, lifting weights doesn’t stunt a baby’s development.
In reality, when executed correctly, resistance coaching has no damaging impact on bone growth. Quite the opposite, it will possibly really improve bone density, coordination, and assist stop damage.
Particularly as your little one will get older, combining resistance coaching with different sports activities can scale back their danger of damage.
Right here’s what the analysis reveals:
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A assessment revealed in Pediatrics concluded there may be no proof that youth resistance coaching negatively impacts development plates or linear development.
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The National Strength and Conditioning Association (NSCA) states that youth energy coaching packages, when correctly supervised, are secure and useful.
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The American Academy of Pediatrics helps energy coaching for kids, so long as the main focus is on method and never maximal weights.
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A examine within the Journal of Energy and Conditioning Analysis discovered that damage charges in youth weight coaching are considerably decrease than in lots of widespread sports activities.
How Secure Is Youth Weight Coaching, Actually?
Let’s check out damage charges per 1,000 hours of participation throughout totally different sports activities:
Exercise | Harm Fee |
Supervised Weight Coaching | ~0.7 accidents |
Gymnastics | 0.5 – 1.3 accidents |
Soccer (Coaching) | 3.7 – 11.1 accidents |
Soccer (Video games) | 9.5 – 48.7 accidents |
Basketball | 14 – 22 accidents |
American Soccer | 5.7 – 6.8 accidents |
Seems, resistance training is likely one of the most secure bodily actions your little one can do—when executed proper.
When Weight Coaching Can Be a Concern for Children
So now that we’ve busted the parable, let’s speak about when weight coaching really can be dangerous for youths.
Like something, it relies on the way it’s executed.
Weight coaching turns into an issue when:
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Children carry weights unsupervised
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Nobody checks their kind or method
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They’re pushed to carry too heavy, too quickly
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Gear isn’t suited to their dimension
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There’s no development or ample restoration
However let’s be trustworthy—that’s not simply true for youths. That’s how adults get injured too. It appears lifting weights safely isn’t about age—it’s about how we practice.
The way to Make Energy Coaching Secure for Children
Right here’s preserve it secure, sensible, and useful:
Supervision by somebody educated in energy coaching methods and progressions
Deal with method—not the quantity of weight
Age-appropriate programming with correct relaxation
Gear that matches their physique
Preserve it enjoyable, skill-based, and fascinating—particularly for youthful youngsters
When these issues are in place, lifting weights turns into not simply secure—it turns into a basis for future motion abilities and lifelong physique consciousness.
Why This Issues So A lot for Dad and mom
As a result of all of us need our children to be robust, energetic, and assured. However we additionally need to defend them.
As an alternative of avoiding energy coaching or creating concern round it, let’s educate them to do it proper.
As a result of when it’s executed proper, energy coaching doesn’t simply construct muscle. It builds resilience, confidence, and lifelong wholesome habits.
And that’s one thing price 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
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