Kids & Weightlifting: Is Strength Training Safe for Children?

The image of a six-year-traditional deadlifting 35kg might seem jarring, even unsettling, to many. But increasingly, parents are introducing their young children to strength training, sparking debate about safety and developmental impact. Eve Stevenson, a personal trainer and former British weightlifting champion from south-west London, recalls a milestone different from most: watching her daughter, Madison, successfully lift that weight. “It was pretty cool,” she says, a sentiment echoed by a growing number of parents who see value in building strength and resilience from a young age.

This isn’t about creating miniature bodybuilders. Rather, it’s a shift reflecting a broader awareness of the benefits of strength training for all ages – supporting health, mobility, and even longevity, as one study published in the British Journal of Sports Medicine in 2022 suggests. The trend is also fueled by the rising popularity of fitness culture on social media, with hashtags like #Gymtok and #strongnotskinny gaining traction, particularly among Gen Z and millennials, with 75% and 74% respectively lifting weights twice or more a week, according to data from UKActive and Les Mills.

Debunking Old Myths

The concern, however, is understandable. For decades, a pervasive myth held that resistance training could stunt a child’s growth. Jon Oliver, a professor in applied paediatric exercise science at Cardiff Metropolitan University, attributes this to outdated thinking. “A lot of myths surrounding the negative consequences of children taking part in resistance training and weightlifting have been around for decades. Particularly the idea that it stunts growth, which has held strong.” These concerns largely stem from early 20th-century studies that have since been re-evaluated with more robust research. In 2014, Oliver contributed to an international consensus statement published in the British Journal of Sports Medicine, specifically addressing these misconceptions.

The consensus statement found compelling evidence supporting youth resistance training for positive health and performance adaptations. Crucially, it emphasized the importance of professional supervision and tailoring the training to the individual child’s needs, and abilities. This aligns with guidance from the NHS and the World Health Organization (WHO), both of which recommend muscle- and bone-strengthening activities for children and adolescents, under qualified supervision.

Beyond Aesthetics: Building Resilience

The benefits extend beyond physical strength. Alex Reader, a gym owner in Devon, has seen firsthand how introducing his children, Atticus (four) and Ottilie (12), to weightlifting has fostered confidence and a positive relationship with physical activity. He’s even launched parent-child classes, arguing that the forces involved in lifting are comparable to those experienced during common childhood activities like sprinting or climbing, and that training could potentially *prevent* injuries. “You wouldn’t stop a kid sprinting, jumping or climbing up a tree,” he says. “The forces involved in those activities might be similar to lifting a 10kg kettlebell, and by training you might actually stop them getting injured.”

Entrepreneur Rich Hawkins experienced a similar shift in perspective. Motivated by a desire to instill healthy habits in his son, Saxon, he researched youth weightlifting and discovered a wealth of evidence supporting its safety and benefits. He subsequently launched Little Lifters, a brand specializing in lightweight, adjustable weights for children. The brand’s success, boosted by endorsements like one from Joe Wicks, demonstrates a clear demand for accessible and safe strength training options for young children.

The Importance of Qualified Guidance

However, experts caution against a free-for-all approach. Steph Morris, a lecturer in strength and conditioning at Cardiff Met and advisor to British Weight Lifting’s child and adolescent program, stresses the need for qualified supervision. “Premature specialisation and the imposition of adult training volumes in youth training increase the risk of injury, in addition to psychological burnout,” she cautions. She advocates for a sampling approach, encouraging children to participate in a variety of physical activities to develop diverse motor skills and maintain enjoyment.

Clinical psychologist Dr. Martha Deiros Collado, author of How to Be the Grown-Up, adds a crucial layer to the conversation. She emphasizes the importance of ensuring a child’s interest in weightlifting is genuine, not driven by external pressure. She recommends offering choices and allowing children to opt out without judgment, and cautions against focusing on aesthetics. “It ends up being a performance rather than an effort to improve health,” she explains.

What to Consider Before Starting

For parents considering introducing their children to strength training, Oliver recommends starting small, focusing on bodyweight exercises, resistance bands, or medicine balls. If a child is already active, gradually introducing weights may be appropriate, but always prioritize proper technique and slow progression. He also highlights the importance of adequate recovery and a healthy diet to support growth and development. It’s also important to consider the child’s overall activity level and ensure they aren’t overtraining.

Kate, a mother whose eight-year-old son has type 1 diabetes, found that supervised strength training has been a positive experience for her family, helping her son manage his health and fostering a family fitness routine. However, she acknowledges facing criticism from some family members, highlighting the need to advocate for informed choices.

the decision to introduce a child to strength training is a personal one. But with careful consideration, qualified guidance, and a focus on fun and safety, it can be a valuable tool for building a lifelong foundation of health and resilience. The key is to remember that strength training isn’t about creating miniature athletes; it’s about empowering children to move with confidence and build a positive relationship with their bodies.

Looking Ahead: Ongoing research continues to refine our understanding of youth resistance training. Expect to see further updates to guidelines from organizations like the NHS and WHO as modern evidence emerges. Parents should stay informed and consult with qualified healthcare professionals to ensure their children’s safety and well-being.