6 Common Myths About Kids and Strength Training

Strength training for children is often met with skepticism, largely due to persistent myths and misconceptions. However, research and expert guidance show that when done correctly, strength training can be a safe and effective way to support a child’s physical development, injury prevention, and overall well-being.

Myth #1: Strength Training Stunts Growth

Truth: This is one of the most widespread and persistent myths. However, research shows that properly supervised strength training does not negatively affect a child’s growth[1]. Instead, it can promote healthy bone development and improve overall physical fitness[2].

Myth #2: Strength Training Damages Growth Plates

Truth: Strength training is no more harmful to growth plates than other physical activities like running, jumping, or playing sports[3]. In fact, well-designed strength programs can strengthen bones and reduce injury risk in young athletes.

Myth #3: Kids Need to Wait Until They’re Teenagers

Truth: There is no magic age at which kids can or cannot start strength training. If a child can follow instructions, stay focused, and is interested in training, they can begin with bodyweight exercises and gradually progress under supervision. Strength training helps build coordination, motor control, and a foundation for future physical activity.

Strength Training for Kids

Myth #4: Strength Training Affects Puberty—Either Starting It Too Early or Delaying It

Truth: Strength training does not influence the onset or timing of puberty. Puberty is driven by genetics and hormones, and there is no scientific evidence that strength training disrupts this natural process. On the contrary, it can support overall health and development.

Myth #5: Kids Should Only Do Bodyweight Exercises

Bodyweight exercises are an excellent foundation, but appropriately designed resistance training programs—including the use of light dumbbells, resistance bands, and machines—can provide additional benefits. The key is using proper form, appropriate resistance, and gradual progression under supervision[4]

Myth #6: Strength Training is Only for Athletes

Many believe that strength training is only beneficial for young athletes. While it certainly helps improve athletic performance, all children can benefit from strength training. It enhances coordination, builds confidence, promote and supports overall health by promoting healthy body composition and metabolism[5].

Recommendations for Strength Training in Children

Training Frequency:

       It is recommended that children engage in strength training at least twice per week to maintain strength gains. Training once per week may still provide benefits but is less effective than more frequent sessions[6].

Supervision and Program Design:

      Programs should be supervised by trained professionals to ensure proper technique and safety. The use of child-size equipment and progressive loading tailored to the child's developmental stage is essential[7][8]

The Bottom Line

Strength training is a safe, beneficial, and important activity for kids when done correctly. It helps build strength, coordination, and lifelong healthy movement habits. If a child is eager to train and can do so safely under guidance, there’s no reason to wait!

REFERENCES:

[1] Guy, J., & Micheli, L. (2001). Strength Training for Children and Adolescents. Journal of the American Academy of Orthopaedic Surgeons, 9, 29–36. https://doi.org/10.5435/00124635-200101000-00004.

[2] Dawes, S. (2021). Exploring the role of strength training for enhancing physical performance testing and injury prevention in children and adolescents: A Literature Review and Narrative.. International Journal of Integrated Care. https://doi.org/10.5334/ijic.icic20496.

[3] Milone, M., Bernstein, J., Freedman, K., & Tjoumakaris, F. There is No Need to Avoid Resistance Training (Weight Lifting) until Physeal Closure. The Physician and Sportsmedicine. 2013; 41. https://doi.org/10.3810/psm.2013.11.2041.

[4] Hamill, B. Relative Safety of Weightlifting and Weight Training. Journal of Strength and Conditioning Research. 1994; 8. 2.3.CO;2" target="_blank">https://doi.org/10.1519/1533-4287(1994)008<0053:RSOWAW>2.3.CO;2.

[5] Benjamin, H., Glow, K., & Mees, P. Choosing a strength training program for kids.. The Physician and sportsmedicine. 2003; 31 9. https://doi.org/10.3810/psm.2003.09.485.

[6]Roetert, E. (2003). Strength Training for Kids: How Often?. Strength and Conditioning Journal, 25, 76–77. 2.0.CO;2" target="_blank">https://doi.org/10.1519/1533-4295(2003)025<0076:STFKHO>2.0.CO;2.

[7] Dahab, K., & McCambridge, T. (2009). Strength Training in Children and Adolescents. Sports Health, 1, 223 - 226. https://doi.org/10.1177/1941738109334215.

[8] Roetert, E. (2003). Strength Training for Kids: How Often?. Strength and Conditioning Journal, 25, 76–77. 2.0.CO;2" target="_blank">https://doi.org/10.1519/1533-4295(2003)025<0076:STFKHO>2.0.CO;2.