Some myths about children's health seem to have a way of trickling down through generations. For example, who hasn't heard that old wive's tale that if you cross your eyes for too long, they'll get stuck and stay like that forever? Another myth with some staying power is that kids and teens should avoid weightlifting because, as the theory goes, it could stunt a child's growth.
Many people believe that kids and teens should avoid strength training and lifting weights because it could strain or damage bone growth plates, leading to stunted growth at 11, 13, or even 15. However, there is no research or data that shows this to be true. In fact, you may be surprised to learn that lifting weights, just like many other types of physical activity, can greatly benefit your growing teen's health and body when done correctly and safely.
So, if your teen is interested in lifting weights when they are 15 or even as young as 8, know that the benefits definitely outweigh the risks as long as a few precautions are followed. Read more to learn about the advantages of weight training for kids and teens.
How to Talk to Kids About Body Image
Physical Benefits of Weight Lifting for Teens
The American Academy of Pediatrics (AAP) concluded as far back as 2008 that contrary to what many believe, proper strength training does not stunt growth. In fact, the AAP recommends strength training for kids 8 years old and up as a safe way to build strength and stay physically fit.
Tweens and teens can reap many physical health benefits from strength training. Other than the obvious muscle strength improvement, "resistance training may yield some health-related benefits including bone health, body composition, and sports injury reduction," says Neal Pire, MA, a certified exercise physiologist and health coach based in the New York City Metropolitan Area.
Studies show that resistance training offers lots of great health benefits, including:
- Developing a life-long love and interest in fitness
- Enhancing gross motor skills, such as coordination and fluidity of movements
- Improving athletic performance in youth sports
- Improving self-esteem
- Increasing strength (muscular and bone)
- Reducing the risk of sports-related injuries
- Reducing the risk of bone fractures
Encourage Your Teen to Play More
Mental Health Benefits of Weight Lifting for Teens
In addition to the immense physical health benefits, lifting weights can also promote positive body image, self-esteem, and overall confidence. These body positivity and awareness benefits are critical for teens as they develop lifelong healthy lifestyle skills.
Pire also says, "Research supports incorporating resistance training in youth with medical conditions including obesity, diabetes, cancer, severe burns, physical limitations, and intellectual disabilities." Weightlifting may also help kids who have depression, anxiety, and other mental health conditions. In fact, studies show that regular weight training can help teens get control over their mental health symptoms.
Editor's Note
Just like before starting any major change in physical activity, it is important to check with your child's doctor before your teen begins a strength training program. Getting your doctor's approval and discussing any limitations or contraindications is even more important if your teen has a known health concern such as a heart condition, seizures, or high blood pressure.
A Safety Checklist for College-Bound Teens
Strength Training vs. Heavy Weight Training
Like any sport, lifting weights comes with plenty of specialized lingo and when it comes to the health of your kids, that lingo can be pretty important. Words like strength training and conditioning, as opposed to weight lifting or powerlifting, have very different meanings. Many of these terms can be used interchangeably for adults, but for kids, they shouldn't be.
Heavy weight training (think powerlifting) can put extreme stress on muscles, tendons, and joints that are still growing in the tween or teen years. This type of lifting is not safe for kids and younger teens until they have finished growing and/or without the supervision of a trained personal trainer or physician. However, strength training and conditioning use lifting weights to help improve general health and fitness, and is the weightlifting that is recommended by the AAP.
Most US Kids Score Low for Heart Health
Weightlifting Considerations for Tweens and Teens
The age of your child can also make a difference in the results kids get from lifting weights. Weight training before puberty may not be beneficial until hormones settle and the child can build muscle to reap the full effects of their efforts. So tweens, children between the ages of 9 to 12, will not see much benefit in terms of adding muscle mass. With your teen, though, the area of concern is with potential impact on their growth plates.
Growth plates are spots or points of cartilage or new growth that haven't fully solidified into bone yet. Injury to growth plates can, in some cases, result in limited stature. This means they may end up shorter than they otherwise would have been. According to a comprehensive review in the British Journal of Sports Medicine, children falling off playground equipment or household furniture are more likely to incur injuries to their growth plates that could stunt their growth than a child lifting weights.
Pickleball Is the Fastest-growing Sport in America
Injuries that break a bone, particularly where the growth plates are, can impact future height. However, lifting weights, when done safely and correctly, is not likely to break bones and is, therefore, a safe and healthy activity. The key is to use proper technique, not lift too much weight, and listen to their bodies.
Before deciding, every parent should consider the child's age and what the workout will include. Ideally, have an experienced trainer or other adult on hand to ensure weightlifting is done safely. Once teens learn the ropes, they can then continue on their own.
Stop Pressuring Kids to Be the Best at Their Sport
Lifting Weights for Beginners
Before you buy a weight bench and a set of weights for the garage, consider this; when teens are not supervised, the risk of injury is likely to increase. Parents should seek a knowledgeable youth coach or embark on weightlifting as a family activity, as teens should be supervised when weightlifting until they show they can do so independently while following appropriate safety protocols.
The AAP has created guidelines for children starting out with strength training. They recommend:
- Avoid gyms and most weight training equipment that are designed to be used by adults and not children and therefore carry a high risk of injury to children.
- Kids 8 and older can safely participate in strength training.
- Kids 8 and up (including teens) should never engage in powerlifting, bodybuilding, or maximal lifts until they reach skeletal maturity.
- Kids, tweens, and teens should never take performance-enhancing drugs or supplements of any kind.
- Parents should consult a trained professional to choose an appropriate program that fits their child's abilities and limitations.
Parents can sign kids up for programs and classes geared toward youth to get started. Some high schools offer weightlifting classes as well. The AAP suggests looking for programs that include 15-minute warm-up and cool-down periods. The meat of the program should consist of 2 to 3 sets of 8 to 15 repetitions, 2 to 3 times a week, and for 8 weeks. Going slowly and building muscle and strength over time is much healthier than overworking the body for quicker results.
Key Takeaways
Despite the commonly held worry that kids and teens are too young for weightlifting, this physical activity is actually a safe and recommended form of exercise for kids from age 8 on up.
What Is Body Checking?
