Why Kids Should Lift Weights!

When you think of strength training, you probably picture adults lifting weights, building muscle and feeling strong!

Or, perhaps you’re envisioning the Olympic lifter hoisting a massive barbell overhead, no problem!

Strength training is often associated with grown-ups…but what about the other half of the population—kids?

Should kids lift weights? … Is it safe? …Will it stunt their growth?

Every parent wants their child to grow up healthy, confident and capable—both on and off the field.

Whether your kid dreams of scoring the game-winning goal, making varsity, navigating school with more self-assurance, or just feeling confident in their own skin, strength training might be the missing link!

Far beyond lifting weights, it builds resilience, balance, discipline, and self-esteem!

So, let’s set the record straight once and for all: Strength training is not only safe for children—when done correctly—but an effective path to help kids grow into strong, confident, and capable young adults.

In this blog, you are learning:

• Why the “growth stunting” myth is false
• The physical, mental, and emotional benefits of strength training
• What a safe youth program looks like

DEBUNKING THE MYTH

There’s a persistent myth that strength training is dangerous for children because lifting weights stunts their growth and damage their bones.

Fortunately, this idea has long been debunked by modern research and expert consensus!

This myth likely arose from misunderstandings about how growth plates work. While serious, traumatic injuries to growth plates can affect bone development, strength training (when supervised and done with proper form) has never been shown to cause such injuries.

In contrast, research suggests strength training may actually enhance bone development!

Like muscle tissue, bones respond to stress. When children participate in resistance exercises, it stimulates bone-forming cells to lay down more bone tissue, increasing bone density and strength!

STRENGTH TRAINING: THE SECRET TO HEALTHY, HAPPY KIDS! 

Beyond getting stronger, why does strength training matter for kids?

It turns out, lifting weights does far more than just build muscle—it helps kids move better, feel more confident, and develop skills for life!

Whether your child is an athlete or not, here’s how strength training supports their whole-body and whole-self development:

#1. Body Awareness, Coordination & Control: One of the most exciting benefits of strength training is fires up and enhances your child’s neuromuscular system: the connection between their brain, nerves and muscles.

Kids’ nervous systems are incredibly adaptable and trainable. Strength training helps them learn how to better control their muscles, improve coordination and move more efficiently in every day life – examples:

• Walk the dog without being pulled off balance

• Carry a heavy backpack without strain

• Climb stairs (or playground equipment) with ease

• Hold better posture while sitting or reading

• Improve hand control for writing, coloring or using devices

• Balance for games like hopscotch, skateboarding and riding bikes or scooters

• Bounce back quicker from minor falls, scrapes and fractures

#2. Athleticism & Performance: Strong, coordinated athletes move better, perform better and recover faster! Whether it’s soccer, gymnastics, dance, volleyball, or basketball, strength training improves:

• Power: Stronger legs = harder kicks, longer passes, and explosive tumbling. Strength training builds glutes, quads, hamstrings, and calves—key for lower-body power.
• Precision: Better coordination for hitting, throwing, and swinging. It sharpens hand-eye control, core stability and neuromuscular precision across all sports.
• Stamina: More strength = less fatigue and more playing time. Muscular endurance keeps kids going longer, especially valuable in competitive sports.

#3. Confidence: Strength training builds confidence by helps kids feel proud of what their bodies can do.

As they master movements, get stronger and see progress, they build confidence, focus, discipline, and self-esteem!  As kids master new exercises and see progress, they also learn valuable lessons about goal setting, consistency and perseverance while gaining a sense of accomplishment.

For children who may not enjoy sports, strength training offers a more individualized path to fitness, boosts self-esteem and serves as a healthy outlet for managing stress and anxiety; leading to better focus in school, happier attitudes at home, better sleep to grow big and strong, and outlet to make friends and build relationships.

#5.  Bone Health & Growth: When kids strength train, their muscles pull on their bones—stimulating the bones to grow stronger and denser. This is especially important while they’re still growing! Stronger bones now mean fewer breaks, better support for movement and a lower risk of bone problems like osteoporosis later in life.

#6.  Injury Prevention: Strong muscles stabilize joints and absorb stress, which lowers the risk of of sprains, strains and overuse injuries. Kids who strength train develop better balance, coordination, and body control—making them more resilient in sports and everyday activities.

#7. Metabolic Health: Strength training improves insulin sensitivity, supports healthy blood sugar levels and contributes to a higher resting metabolic rate. This can help prevent childhood obesity and metabolic diseases like type 2 diabetes.

• Aerobic training:60 minutes of moderate to vigorous activity that elevate the heart rate and keep it elevated 3x/week (think 2 practices and 1 game per week).
• Muscle Strengthening: lifting (lighter) weights and performing bodyweight exercises like pushups and squats 3x/week.
• Bone Strengthening:  lifting heavier weights to build visible muscle 2x/week. **Generally reserved for ‘older kids’ going through puberty**
• Plyometrics: quick, explosive movements like jumping, hopping, and bounding 2-3x/week.

How often should kids strength train?

Strength training should be part of a balanced movement routine that fits your child’s interests, maturity and experience level. The National Strength & Conditioning Association (NSCA) and American Academy of Pediatrics (AAP) provide the following recommendations to help you find the best program for your child and their needs:

• Qualified Supervision: Coaches trained in youth development
• Technique Before Load: Form comes before added weight
• Age-Appropriate Progressions: Matching maturity and skill
• Warm-Ups & Cool-Downs: Always included
• No Max Lifts: Kids should never train for 1-rep maxes.

The Results Fitness team of certified coaches are all experienced with training/working with kids as young as 5 years old!

Our Small Group Personal Training sessions are 100% personalzied and scaled exactly to your child’s age, ability, needs, and comfort level.  These sessions are designed for your child(ren) work 1:1 with a coach so that they can learn proper form and movement, exercise safely, make progress, and gain confidence on the training floor!

Plus, as they progress, so does ther exercise program!  Our programs – and any responsible training program for kids-start with:

• Bodyweight movements: squats, planks, push-ups
• Light resistance: bands, light dumbbells, machines
• Proper form & progressions: always emphasizing safety and technique first

Bottom line: strength training helps kids move better now and builds a stronger, healthier body for their future!

Whether your child wants to be faster, feel more confident or just enjoy exercise, strength training is a tool that benefits every child—not just the sporty ones.

At Results Fitness, your kids can enjoy exercising in a safe, positive environment to move better, feel stronger and feel confident!

When done right, strength training doesn’t just build muscle—it builds self-belief, movement skill, and lifelong habits that lead a healthier, happier and longer life!

Ready to help your kid become stronger, more confident and more capable? Lets chat and get them started 🙂