Tommy's Take by Tommy Pomatico 3/10
Is Weightlifting Safe for Kids? A Guide for Parents and Young Athletes
Weightlifting is often associated with bodybuilders and professional athletes, but can it be a safe and beneficial activity for children? Many parents and coaches wonder whether weightlifting could stunt a child's growth or cause injury. In this blog post, we will explore the safety of weightlifting for kids, when and how they can start, and the benefits it offers.
1. Is Weightlifting Safe for Kids?
The short answer is yes—weightlifting can be safe for children, provided it is done with the right guidance and technique. In fact, the American Academy of Pediatrics (AAP) has stated that resistance training, when supervised properly, can be a great way for kids to improve strength, coordination, and overall health.
However, safety is paramount. The key to preventing injury is using proper form, age-appropriate equipment, and starting with light weights. Kids should never attempt lifting heavy weights that could put undue stress on their developing bodies.
2. Will Weightlifting Stunt Growth?
A common myth about weightlifting is that it can stunt growth. This is not true. The idea stems from concerns about the stress placed on a child's bones and growth plates, but research has shown that, when done correctly, weightlifting doesn’t harm growth.
In fact, regular strength training can help strengthen bones, improving bone density and potentially reducing the risk of injury in later years. However, lifting excessively heavy weights or using poor technique could increase the risk of injury, which is why proper supervision is crucial.
3. When Can Kids Start Weightlifting?
The right time for a child to start weightlifting depends on the individual child and their physical maturity. Most experts agree that children as young as 7 or 8 years old can begin to practice resistance training, but at this stage, the focus should be on developing good technique rather than lifting heavy weights.
At this age, kids can engage in exercises that use their body weight, such as squats, push-ups, and lunges, to build strength. When a child is around 10-12 years old and has developed the basic motor skills and coordination needed, they can begin using light dumbbells or resistance bands to add more variety to their training.
For adolescents aged 13 and up, the focus can shift toward more structured weightlifting routines, though these should still emphasize proper form and gradual progression.
4. How to Start Weightlifting Safely
Starting weightlifting at a young age should always begin with a focus on learning the fundamentals of strength training. Here’s how to do it safely:
Step 1: Learn Proper Form
Before even thinking about adding weight, children need to learn how to perform exercises with proper form. Poor technique is the leading cause of injury in weightlifting, so it’s essential to emphasize movement patterns such as squatting, lunging, pressing, and pulling with correct posture.
A coach or trainer can be invaluable at this stage to ensure that the child performs each movement correctly and with control.
Step 2: Start with Bodyweight Exercises
Bodyweight exercises like squats, lunges, push-ups, and planks are excellent starting points. These exercises help kids develop strength and balance while minimizing the risk of injury.
Step 3: Use Light Weights
Once a child has mastered bodyweight exercises, they can begin using light weights, such as dumbbells or resistance bands. Start with minimal weight and focus on learning proper technique with these tools. Gradually, as the child gets stronger, the weight can be increased incrementally.
Step 4: Work with a Trainer
If possible, working with a qualified trainer or coach is highly recommended. A trainer can create a safe and structured program tailored to the child's age, ability, and goals. Trainers can also ensure that children are using the proper techniques to prevent injury.
Step 5: Set Realistic Goals
It’s important to set realistic goals for young lifters. The focus at first should be on improving strength and overall fitness, not lifting massive weights. Encourage consistency, effort, and gradual progress rather than trying to achieve quick gains.
Step 6: Prioritize Recovery and Rest
Like adults, kids need time to rest and recover after weightlifting sessions. Muscles grow and strengthen during recovery, so proper rest days are just as important as training days. Kids should never lift weights on consecutive days, as overtraining can lead to burnout or injury.
5. Benefits of Weightlifting for Kids
When done correctly, weightlifting offers numerous benefits for young athletes:
Improved Strength and Coordination: Weightlifting helps develop the strength and coordination needed for other physical activities like running, swimming, and team sports.
Enhanced Bone Health: Resistance training increases bone density, which is crucial for growth and overall skeletal health.
Better Posture and Balance: Strengthening muscles and stabilizing core muscles helps improve posture, balance, and body control.
Increased Confidence: As children develop strength and see improvement in their abilities, their self-esteem and confidence often increase.
Reduced Injury Risk: A properly designed weightlifting program can help prevent injuries, especially in sports that involve high-impact activities.
6. When Not to Lift Weights
It’s important to note that weightlifting isn’t for every child. If a child is experiencing any growth-related issues or physical health concerns (such as joint pain or severe developmental delays), it’s essential to consult a pediatrician before starting a weightlifting program.
Final Thoughts
Weightlifting can be a safe, effective, and enjoyable activity for children when approached responsibly. With proper guidance, age-appropriate exercises, and a focus on technique over intensity, weightlifting can help children build strength, confidence, and overall fitness without interfering with growth.
As always, make sure to consult with a healthcare professional or certified trainer to develop an appropriate plan tailored to your child’s specific needs and abilities.
Coach Tommy Pomatico
