(Weight)ing to Lift

Why strength training is safe and smart for youth

Although the health benefits of exercise are widely known and going to the gym has become mainstream in North America, a recent large-scale analysis from 2020 showed that, on a global scale, the majority of children and adolescents are not currently engaging in enough daily physical activity (1). This begs the question: what can be done to encourage this age group to engage in more physical exercise? But perhaps a better way to address this issue is understanding what may be preventing youth from exercising. Common statements I (and likely many others) have heard while growing up are “lifting weights is bad at a young age” or “ don’t lift weights, it will stunt your growth!”. Research, however, gives a more nuanced perspective where improper training may have adverse effects, but weight training, if done while following the proper guidelines, can have amazing benefits (2). Rather than discourage weightlifting altogether due to the exaggerated negative outcomes of improper training, it is important to teach youth how to train safely and with intention. This can allow for acquiring the immense benefits associated with weightlifting at a young age and fostering a lifestyle that emphasizes taking care of physical and mental health.

The Science: 

On one hand, improper resistance training can lead to various injuries to the muscle, ligaments, and tendons, as well as damage to the epiphyseal growth plates (3). At the same time, a large body of research has demonstrated that well-designed, age-appropriate resistance training regimens are safe for children and adolescents to engage in (4). For example, an older but highly impactful review from 2006 found no evidence supporting the common misconception that weightlifting has adverse effects on development, including ideas about growth, delay of puberty, and damage to bones in instances when programs are properly designed (5).

Moreover, major institutions have echoed these findings. The American College of Sports Medicine publicly dispels this common myth and encourages youth to engage in resistance training programs (6). Similarly, the Mayo clinic encourages strength training for children, pointing out the various physiological and psychological benefits strength training can have (7). A notable point of interaction in these articles is the emphasis on following proper guidelines and training in a safe manner. A common concern regarding weightlifting at a young age is the risk for potential injury to the growth plates, which can then lead to stunted growth. While growth plate injuries can occur, they are relatively uncommon in supervised strength training and are far more frequently observed in sports-related injuries (8). Current evidence indicates that resistance training performed with proper technique does not place unique or excessive stress on developing bones, but rather helps it (9).

For Parents: 

For parents, it is important to understand the principles behind strength training before introducing it to your children. Proper training includes applying mechanical stress to the body in a predictable and manageable way to positively stimulate musculoskeletal adaption and growth (10). This necessitates guidance and supervision, especially in the beginning of this journey where children and adolescents are developing physically and neurologically. Placing an emphasis on technique and consistency is far more important than focusing on the amount of weight lifted, as trying to blindly “max out” the weight being lifted (although admittedly exhilarating) is not as beneficial as gradual and progressive overload (11). In practice, this looks like beginning with bodyweight exercises or light weights, ensuring correct form, and then moving onto slightly increased loads once comfortable (12). 

But what does the basic science behind it look like? By using low- or no-weight exercises, this allows for the acquisition of neuromuscular coordination, that “mind–muscle” connection you often hear about in popular media (13). Once this has been developed, increases in weight can be introduced as long as technique is not compromised. But we really need to emphasize that it all begins with the development of neuromuscular coordination before hypertrophy, as these early physiological adaptations to lifting weights are more neuronally-dependent than muscle-dependent. This early stage means that later on the nervous system is better equipped for recruiting muscle fibers, building a strong foundation for gradually building strength. Not only does building this connection reduce injury risk, it also allows for consistent improvement, something that research shows recreational athletes see the best results from.

The current literature strongly supports designing training programs to fit your child’s specific needs, so there really is no “one size fits all” training program that can be recommended. Instead, parents are encouraged to have both an understanding of the science behind resistance training and to take into consideration various aspects of their child, such as their age, weight, body composition, and strength, in order to see the best and safest results (14).

Try this:

• Promote reflection: Ask questions like: “Which parts do you enjoy the most?”, “How do you feel during and after?”

• Prioritize technique: Teach form first, then increase weight gradually.

• Pair training with recovery: Ensure rest between sessions, balanced nutrition, and adequate sleep.

• Model healthy behaviour: Demonstrate balanced attitudes toward exercise, effort, and recovery.

For Coaches: 

Research has shown that professionally led training programs positively impact youth development through improving resilience and reinforcing goal oriented behavior (15). A key aspect for coaches to keep in mind however, is that context matters. From a broader lens, different age groups benefit from different types of exercises and movements (15). On an individual level, some children may benefit from group-based training while others may be best suited for one-on-one training. 

Moreover, resistance training outside of scheduled practice time has been associated with improvement in sports (16). Beyond this, it also has the added benefit of teaching children the value of consistency and working towards a long-term goal, skills that have lifelong impacts that extend far beyond childhood athletics (17).

CAPSuLe's Formula for Widespread Change: 

Although misconceptions about youth weightlifting remain common in the public sphere, they are rooted upon outdated assumptions rather than truth. At CAPSuLe, we believe that false, fear-based narratives should be approached by promoting research-based evidence that aims to dispel these myths. We also believe that adults have a crucial role in facilitating the learning of the younger generation and supporting their development. By basing our approach towards leaning on scientific evidence and gearing our platform towards both adults and youth, we can empower the next generation and reduce the limits that are created by misinformation.

References

1. Guthold R, Stevens GA, Riley LM, Bull FC. Global trends in insufficient physical activity among adolescents: a pooled analysis of 298 population-based surveys with 1·6 million participants. The Lancet Child & Adolescent Health [Internet]. 2020 Jan [cited 2026 Jan 30];4(1):23–35. Available from: https://linkinghub.elsevier.com/retrieve/pii/S2352464219303232

2. Faigenbaum AD, Kraemer WJ, Blimkie CJR, Jeffreys I, Micheli LJ, Nitka M, et al. Youth Resistance Training: Updated Position Statement Paper From the National Strength and Conditioning Association. Journal of Strength and Conditioning Research [Internet]. 2009 Aug [cited 2026 Jan 30];23(Supplement 5):S60–79. Available from: https://journals.lww.com/00124278-200908005-00002

3. Kawa O, Zywiec W, Czyzewski B, Kozlowski K, Dorota A, Dorota M, et al. Most Common Injuries in Resistance Training: Mechanisms, Therapeutic Interventions, and Preventive Strategies. Cureus [Internet]. 2025 Oct 7 [cited 2026 Jan 30]; Available from: https://www.cureus.com/articles/416116-most-common-injuries-in-resistance-training-mechanisms-therapeutic-interventions-and-preventive-strategies

4. Milone MT, Bernstein J, Freedman KB, Tjoumakaris F. There is No Need to Avoid Resistance Training (Weight Lifting) until Physeal Closure. The Physician and Sportsmedicine [Internet]. 2013 Nov [cited 2026 Jan 30];41(4):101–5. Available from: http://www.tandfonline.com/doi/full/10.3810/psm.2013.11.2041

5. Malina RM. Weight Training in Youth-Growth, Maturation, and Safety: An Evidence-Based Review. Clinical Journal of Sport Medicine [Internet]. 2006 Nov [cited 2026 Jan 30];16(6):478–87. Available from: https://journals.lww.com/00042752-200611000-00005

6. Goin A. Mythbusting | Youth Resistance Training [Internet]. ACSM. 2020 [cited 2026 Jan 30]. Available from: https://acsm.org/mythbusting-youth-resistance-training/

7. Mayo Clinic [Internet]. [cited 2026 Jan 30]. Strength training for kids. Available from: https://www.mayoclinic.org/healthy-lifestyle/tween-and-teen-health/in-depth/strength-training/art-20047758

8. Faigenbaum AD, Myer GD. Resistance training among young athletes: safety, efficacy and injury prevention effects. Br J Sports Med [Internet]. 2010 Jan [cited 2026 Jan 30];44(1):56–63. Available from: https://bjsm.bmj.com/lookup/doi/10.1136/bjsm.2009.068098

9. Dahab KS, McCambridge TM. Strength Training in Children and Adolescents: Raising the Bar for Young Athletes? Sports Health: A Multidisciplinary Approach [Internet]. 2009 May [cited 2026 Jan 30];1(3):223–6. Available from: https://journals.sagepub.com/doi/10.1177/1941738109334215

10. Vincent HK, Brownstein M, Vincent KR. Injury Prevention, Safe Training Techniques, Rehabilitation, and Return to Sport in Trail Runners. Arthroscopy, Sports Medicine, and Rehabilitation [Internet]. 2022 Jan [cited 2026 Jan 30];4(1):e151–62. Available from: https://linkinghub.elsevier.com/retrieve/pii/S2666061X21002303

11. Healthline [Internet]. 2020 [cited 2026 Jan 30]. Progressive Overload: What It Is, Examples, and Tips. Available from: https://www.healthline.com/health/progressive-overload

12. Myers AM, Beam NW, Fakhoury JD. Resistance training for children and adolescents. Transl Pediatr [Internet]. 2017 July [cited 2026 Feb 6];6(3):137–143. Available from: http://tp.amegroups.com/article/view/14902/15748 

13. Aslam S, Habyarimana JDD, Bin SY. Neuromuscular adaptations to resistance training in elite versus recreational athletes. Front Physiol [Internet]. 2025 June 9 [cited 2026 Feb 11];16:1598149. Available from: https://www.frontiersin.org/articles/10.3389/fphys.2025.1598149/full

14. Pierce KC, Hornsby WG, Stone MH. Weightlifting for Children and Adolescents: A Narrative Review. Sports Health: A Multidisciplinary Approach [Internet]. 2022 Jan [cited 2026 Feb 6];14(1):45–56. Available from: https://journals.sagepub.com/doi/10.1177/19417381211056094

15. Godor BP. Cultivating Resilience in Youth: Assessing the Psychological Benefits of Sport-Based Development Programs. 2025 [cited 2026 Jan 30];13(1). Available from: https://jsfd.org/2025/06/03/cultivating-resilience-in-youth-assessing-the-psychological-benefits-of-sport-based-development-programs/

16. Zwolski C, Quatman-Yates C, Paterno MV. Resistance Training in Youth: Laying the Foundation for Injury Prevention and Physical Literacy. Sports Health: A Multidisciplinary Approach [Internet]. 2017 Sep [cited 2026 Jan 30];9(5):436–43. Available from: https://journals.sagepub.com/doi/10.1177/1941738117704153

17. León-Reyes BB, Galeano-Rojas D, Gámez-Vílchez M, Farias-Valenzuela C, Hinojosa-Torres C, Valdivia-Moral P. Strength Training in Children: A Systematic Review Study. Children [Internet]. 2025 May 12 [cited 2026 Jan 30];12(5):623. Available from: https://www.mdpi.com/2227-9067/12/5/623