With thanks to Joe Eisenmann PhD
“Is it OK for my child to lift weights?”
“Shouldn’t they wait until they’ve stopped growing?”
These are some of the most common questions we hear from sports parents. Many of the worries come from old ideas that have been passed down for years and are surprisingly hard to shake off.
The truth is that well-designed, properly supervised strength training is safe and beneficial for children and teenagers. It helps them move better, perform better and, crucially, stay injury-free. Let’s clear up some of the most common myths.
Myth 1: Strength training means “pumping iron”
Fact: For many adults, the phrase brings to mind bodybuilders and heavy barbells. But for young athletes, strength training (or resistance training) simply means moving against resistance. That could be:
- their own body weight: squats, lunges, push-ups, planks
- resistance bands
- medicine balls
- and, later, with good technique, dumbbells, kettlebells and barbells.
For young and inexperienced athletes, technique always comes before load.
Myth 2: Strength training is dangerous for children
Fact: Any physical activity carries some risk, but the risk of injury from supervised strength training is generally lower than from playing sport itself. Even better, a good strength programme can actually reduce the risk of injury in sport.
When injuries do happen in the gym, they’re usually caused by poor technique, lifting too much, unsupervised access to equipment or a lack of qualified supervision. As Joe Eisenmann puts it, you wouldn’t let children loose in a chemistry lab without a qualified teacher, and the gym is no different.
And remember: the best ability is availability. A young athlete who’s injured can’t play.
Myth 3: Lifting weights stunts growth, so wait until 16
Fact: This is one of the most stubborn myths in youth sport, and there’s no good evidence to support it. Properly supervised strength training doesn’t damage growth plates or stunt growth.
In fact, strength and impact activities help build strong, healthy bones during childhood and the teenage years. The UK’s physical activity guidelines for children and young people recommend a variety of activities across the week to develop movement skills, muscular fitness and bone strength.
Myth 4: Strength training doesn’t work before puberty
Fact: Children can get stronger before puberty. Their gains come mainly from their nervous system learning to use their muscles better, rather than from bigger muscles, but the improvements are real.
And the benefits go well beyond strength:
- better running, jumping and changing direction
- improved coordination and body control
- greater confidence
- a lower risk of injury.
Myth 5: Strength training will make girls “bulky”
Fact: It won’t. Building large muscles is very difficult, especially for girls and before puberty. What strength training does do is help girls feel strong, confident and capable, and protect them from injury.
Former Swiss Olympic ice hockey goalkeeper Florence Schelling saw girls avoid weights because they worried about changing shape. Helping girls see strength as something to be proud of is one of the best things we can do to keep them in sport.
Myth 6: More is always better
Fact: Strength training is one part of a young athlete’s development, not the whole thing. Children also need lots of varied movement: running, jumping, hopping, skipping, dodging and changing direction, through play and a range of sports. Rest matters too. Rest days and plenty of sleep are when the body adapts and gets stronger.
Myth 7: Young athletes need supplements to build strength
Fact: They don’t. A balanced diet with enough energy and protein is all a growing athlete needs. Our advice is food first. Supplements are rarely necessary for young people, and some carry real risks, including contamination with banned or harmful substances.
Myth 8: You’re either fast or you’re not
Fact: Everyone can improve their speed and movement with the right coaching. Good strength and conditioning helps young athletes move more efficiently, whatever their starting point, which is great news for late developers and smaller children.
Top tips
- Strength training is safe and beneficial when well designed and supervised.
- Start with body weight, and always put technique before load.
- It doesn’t stunt growth. It helps build strong bones.
- Children can get stronger before puberty.
- Strength training won’t make girls bulky. It builds confidence.
- Keep it part of a wider mix of play, sport and movement.
- Food first: no supplements needed.
As Joe Eisenmann’s colleague Rick Howard says: “You can’t go wrong getting strong.”
So what does good strength training look like? Read our follow-up, “A Parent’s Guide to Strength and Conditioning”, with insights from Des Ryan.
