Who volunteered their kids for these urban myth studies? Somewhere along the way, the belief that weight training stunts growth managed to lodge itself into the collective imagination. Parents, coaches, and even some pediatricians still repeat it, often without understanding where it came from or whether it was ever supported by evidence. The reality is simpler, more nuanced, and backed by decades of data. When properly supervised and scaled to a child’s developmental stage, strength training supports rather than sabotages healthy growth, bone density, and motor skills.
Strength training is fundamentally different from the images of extreme powerlifting or competitive bodybuilding often conjured in these conversations. The former emphasizes technique, appropriate load progression, and safe programming. The latter can involve excessive volume, unhealthy practices, and repetitive maximal lifting. Conflating these practices is one reason the myth persists, despite clear position statements from the American Academy of Pediatrics and the National Strength and Conditioning Association clarifying that youth resistance training is both safe and beneficial when appropriately structured (1).
This post will unpack the origins of this myth, highlight what the research actually shows, and explore how early strength training can lay the foundation for resilience that lasts a lifetime.
The Origins of the Growth Plate Myth
The fear that lifting weights damages growth plates likely emerged decades ago when pediatric fractures were first studied in sports medicine literature. Growth plates (epiphyseal plates) are areas of developing cartilage tissue near the ends of long bones. They are softer and more vulnerable to injury than mature bone, making them a potential weak point in any youth athletic training. However, the overwhelming majority of growth plate injuries do not come from strength training but from high-impact sports like football, soccer, and gymnastics (2).
When case reports of growth plate fractures appeared, they were often tied to unsupervised maximal lifts, poor technique, or accidents. Over time, these anecdotes were generalized into the idea that any resistance training was inherently dangerous for kids. Yet controlled studies repeatedly showed that injury rates in well-supervised youth strength training are remarkably low, often far lower than in common field sports (3).
A 2010 review published in the journal Pediatrics highlighted that supervised strength training carries a lower risk of injury than sports such as basketball, soccer, and running (4). The authors emphasized that the greatest predictors of injury were not weights themselves but poor technique, lack of qualified supervision, and inappropriate progression of training loads.
How Strength Training Actually Supports Growth and Development
When designed and coached correctly, strength training can be one of the most effective tools for improving skeletal health, motor coordination, and long-term resilience. Pediatric studies demonstrate that children and adolescents respond positively to resistance training, showing improvements in bone mineral density, muscle strength, balance, and even markers of mental well-being (5).
Key benefits of early strength training:
- Bone Density: Weight-bearing exercise stimulates osteoblast activity, increasing bone mineral accrual during critical growth periods.
- Motor Skill Development: Strength training supports neuromuscular coordination, balance, and proprioception.
- Injury Prevention: Stronger muscles and connective tissues improve joint stability and reduce the likelihood of sports-related injuries.
- Psychological Confidence: Learning proper movement patterns builds confidence and self-efficacy in active settings.
Rather than harming growth, these adaptations can set the stage for healthier musculoskeletal development and improved athletic potential.
💡 Key Takeaway: Structured strength training is not the same as extreme bodybuilding. When supervised and scaled to a child’s capacity, it strengthens bones, improves coordination, and helps protect against injury—without stunting growth.
What Actually Puts Growth Plates at Risk?
It is important to be clear that growth plates can be injured—but rarely from the kind of strength training endorsed by pediatric health organizations. Instead, most growth plate injuries occur in youth sports that combine high-impact forces, unpredictable movement, and repetitive stress. Contact sports, long-distance running, and certain gymnastics disciplines account for the majority of epiphyseal injuries seen in sports medicine clinics (6).
Factors that truly elevate growth plate risk include:
- Poor Form: Incorrect technique, such as hyperextending joints or twisting under load, increases injury potential.
- Overuse: Excessive training frequency without recovery can compromise tissue integrity.
- Lack of Rest: Continuous high-impact activity limits time for growth plate remodeling.
- Competitive Volume Before Puberty: Children placed in early specialization programs may face high repetition and intensity before their musculoskeletal systems are ready.
When resistance training is implemented thoughtfully with proper movement instruction, progressive loading, and adequate rest, the risk of growth plate damage is extremely low. This distinction is critical to dismantle the myth that any exposure to weights is inherently harmful.
Comparing Strength Training to Other Youth Sports
Studies consistently show that youth strength training, when supervised, carries a lower injury incidence than traditional team sports. A systematic review published in the journal Sports Health reported that injury rates for supervised resistance training in children were less than one injury per 1,000 hours of participation (7). By contrast, soccer and basketball showed injury rates as high as six to seven times higher per hour of play.
Relative Injury Risk in Youth Activities (per 1,000 hours):
- Supervised Strength Training: <1 injury
- Soccer: 6–7 injuries
- Basketball: 6–7 injuries
- Gymnastics: Up to 12 injuries
- Long-Distance Running: 2–3 injuries
These comparisons highlight that it is not strength training itself that is risky but rather unsupervised or poorly programmed activity. Strength training with appropriate coaching is among the safest modalities for young athletes.
Structured Resistance Training vs. Extreme Lifting
One of the most persistent sources of confusion is the failure to differentiate between structured youth resistance training and extreme lifting practices. The former emphasizes safe load progression, technique development, and holistic conditioning. The latter may involve competitive bodybuilding, maximal lifts, and advanced programming inappropriate for developing musculoskeletal systems.
Key Differences:
- Supervised Strength Training:
- Emphasis on technique and control
- Age-appropriate loads and volume
- Gradual progression
- Integration with general movement skills
- Emphasis on technique and control
- Extreme Lifting:
- Maximal loads at a young age
- Repetitive axial loading
- Focus on hypertrophy or performance at the expense of recovery
- Limited movement variability
- Maximal loads at a young age
By clearly separating these practices, parents and coaches can understand why reputable pediatric associations endorse strength training while still cautioning against unmonitored extremes.
💡 Key Takeaway: The risk to growth plates does not come from strength training itself but from improper technique, excessive volume, and lack of supervision. When structured thoughtfully, resistance training has a lower injury rate than most youth sports.
How Early Strength Training Builds Long-Term Resilience
One of the most compelling reasons to introduce strength training during childhood and adolescence is its positive impact on long-term musculoskeletal health. Bone mineral density reaches its peak during adolescence and early adulthood, which means that training during these years can have a lifelong protective effect against osteoporosis and fractures (8).
In addition to bone health, youth resistance training strengthens tendons and ligaments, which adapt structurally to increased loading. Over time, this adaptation contributes to improved joint stability, reduced injury risk, and better biomechanics during sports participation.
Evidence-Based Benefits of Early Resistance Training:
- Bone Density and Strength: Studies show that youth who engage in strength training have higher bone mineral content compared to non-training peers (9).
- Improved Motor Coordination: Resistance training reinforces neuromuscular pathways that support balance and proprioception.
- Injury Prevention: Strengthening muscles around joints lowers the risk of ligament sprains and overuse injuries.
- Psychosocial Health: Participation in structured training can improve self-esteem and motivation for lifelong activity.
These benefits are well documented and recognized by organizations like the National Strength and Conditioning Association, which issued a position statement emphasizing that properly designed youth resistance training is safe and effective (9).
Testosterone, Growth Hormone, and Development
Another misconception is that strength training disrupts normal hormonal development. In reality, resistance training in youth supports healthy hormonal regulation, including testosterone and growth hormone, which are critical for muscle and bone development (10).
Studies consistently show that youth strength training, when supervised, is safe and effective. Studies indicate that moderate-intensity resistance exercise can stimulate acute increases in anabolic hormones without adverse effects on growth patterns. Unlike anabolic steroid use, which is both illegal and harmful, age-appropriate training simply encourages the body’s natural hormonal environment to support growth and development.
Hormonal Effects of Strength Training in Youth:
- Supports growth hormone pulses that enhance tissue remodeling.
- Stimulates testosterone within normal physiological ranges.
- May improve insulin sensitivity and metabolic health.
Concerns about hormonal disruption are largely unfounded when training programs are designed around age, maturity, and skill level.
Why Early Exposure Matters for Lifelong Movement Skills
Motor development is another crucial benefit often overlooked in discussions about youth strength training. When children learn foundational movement skills—squatting, hinging, pushing, pulling—they develop neuromuscular patterns that persist into adulthood. This early exposure reduces injury risk and creates a baseline of movement literacy that supports more advanced training later.
A review in the Journal of Strength and Conditioning Research concluded that strength training during childhood has the potential to improve motor skill proficiency, sports performance, and injury prevention across the lifespan (1). The earlier these movement patterns are introduced, the easier they are to refine and maintain.
Examples of Fundamental Skills Developed in Youth Training:
- Bodyweight squats with proper alignment
- Controlled pushing and pulling motions
- Hip hinging and bracing
- Balance and single-leg stability
These skills are the building blocks for future athletic performance and safe participation in more demanding sports.
💡 Key Takeaway: Youth strength training not only supports bone density and hormonal health but also lays the foundation for motor skills and resilience that last into adulthood.
Designing an Age-Appropriate Strength Program
While the benefits of youth strength training are clear, success depends on proper program design. A well-structured routine takes into account a child’s biological maturity, skill level, and individual goals. Programs should prioritize movement quality and gradually introduce load only when technique is consistent.
Principles of Safe Youth Strength Training:
- Qualified Supervision: A coach or trainer experienced in pediatric training should oversee every session.
- Technique First: Movements should be taught with a focus on alignment, control, and breathing.
- Progressive Overload: Increases in weight or volume should occur gradually, only after technique is mastered.
- Balanced Programming: Emphasize whole-body movement patterns rather than isolated muscle work.
- Rest and Recovery: Incorporate adequate rest days to allow for adaptation and growth.
A typical session might include a warm-up, skill practice, resistance exercises with bodyweight or light external load, and movement games to maintain engagement. For younger children, playful exploration of movement is often more effective than rigid programming.
Addressing Parental Concerns
Parents often worry about the safety and appropriateness of strength training for kids. These concerns are understandable but frequently rooted in outdated information. Position papers from respected organizations have repeatedly affirmed that youth resistance training is safe when properly supervised.
The American Academy of Pediatrics states that children as young as 7 or 8 can begin strength training, provided they have the emotional maturity to follow instructions and maintain focus (3). The National Strength and Conditioning Association goes further, recommending strength training as a way to improve health markers and reduce injury risk in children and adolescents (9).
Common Parental Questions:
- Will lifting stunt my child’s growth? No credible evidence supports this claim when training is supervised and technique-focused.
- Is it safe for prepubertal children? Yes, as long as loads are appropriate and progression is gradual.
- Does it replace aerobic activity? No. Strength training should complement cardiovascular exercise and free play.
- Will it make them too muscular? Children do not have the hormonal profile to develop large muscle mass.
Addressing these questions helps build parental confidence and creates a supportive environment for healthy participation.
When Strength Training Can Be Problematic
Although supervised strength training is safe, there are circumstances where caution is needed. Problems usually arise when programs prioritize competition over learning or push intensity before a child is ready.
Red Flags in Youth Training:
- Maximal lifts without a foundation of technique.
- Repetitive high-load axial loading (e.g., heavy back squats) in very young children.
- Pressure to compete in powerlifting before puberty.
- Inadequate recovery between sessions.
Even though these practices are rare, they are often the examples cited to justify the myth that all weight training is dangerous. By recognizing these scenarios, coaches and parents can design programs that protect growth and development.
💡 Key Takeaway: Appropriately designed strength training is safe for children and adolescents. The key is supervision, gradual progression, and a focus on technique rather than competition.
Frequently Asked Questions
Q: What is the best age to start strength training?
Children can begin supervised strength training as early as 7 or 8 years old, provided they can follow instructions and demonstrate appropriate focus.
Q: Does strength training interfere with growth?
No evidence shows that strength training stunts growth when properly supervised. Most injuries come from unsupervised, excessive loading or poor technique.
Q: How often should kids train?
Two to three sessions per week is generally sufficient. More frequent sessions may be appropriate for older adolescents if recovery is adequate.
Q: Do kids need special equipment?
No. Bodyweight exercises, resistance bands, and light free weights are often sufficient. The priority is skill development, not heavy loading.
Q: Can strength training improve sports performance?
Yes. Research shows that stronger kids have better motor skills, fewer injuries, and improved performance in other sports.
✏︎ The Bottom Line
The idea that strength training stunts growth has persisted for decades, despite a mountain of evidence to the contrary. When designed correctly, youth resistance training helps build strong bones, resilient connective tissues, and foundational movement skills that last into adulthood.
Properly supervised strength training is not only safe—it is one of the most effective ways to reduce injury risk, improve confidence, and support healthy growth. The myth that lifting weights ruins kids’ growth plates needs to be replaced with evidence-based guidance and smart programming.
If you want to help your kids build lifelong strength and resilience, start with the fundamentals: qualified supervision, technique mastery, and gradual progression.
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Bibliography
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- Stricker, Paul R et al. “Resistance Training for Children and Adolescents.” Pediatrics vol. 145,6 (2020): e20201011. doi:10.1542/peds.2020-1011. https://pubmed.ncbi.nlm.nih.gov/32457216/
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- Lloyd, Rhodri S et al. “National Strength and Conditioning Association Position Statement on Long-Term Athletic Development.” Journal of strength and conditioning research vol. 30,6 (2016): 1491-509. doi:10.1519/JSC.0000000000001387. https://pubmed.ncbi.nlm.nih.gov/26933920/
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