Is strength training safe for youth?
Children are not just little adults and an approach to training should reflect that difference.
A big question that often arises is whether it is safe for a child to get into strength training or when would be the best age to start. There are many resources online on the topic, so I decided to give my friend ChatGPT a shot and see what it had to say:
“The medical industry generally supports the idea that strength training can be safe and beneficial for youth when done appropriately and under proper supervision. Over the years, there has been a shift in the perception of strength training for children and adolescents. Previously, there were concerns that it could potentially stunt growth or lead to injuries. However, more recent research suggests that, when done with proper technique, supervision, and age-appropriate loads, strength training can have positive effects on the musculoskeletal system, bone density, and overall physical health in youth.”
ChatGPT’s summary was spot on based on the many resources I reviewed—below are several examples of medical journal articles addressing the topic—the overall sentiment is positive.1
Strength training and youth sports
Kids are not simply little adults and cannot be expected to train like a grownup—you cannot hand a kid a lighter dumbbell and expect them to get stronger. Two significant aspects of youth athletes differentiate them from those older and more mature than they are: physical and mental capability.
Children are still growing and developing and figuring out how their body works and how to control it. Their lack of coordination makes it more important to focus on foundational movements and build “neural pathways” or muscle memory as they start. As children progress, they will be in a better position to move to training requiring greater coordination.
Youth are also developing their mental understanding and learning to think more abstractly. When a child does not appreciate the value strength training has on their overall athletic performance, it will be harder for them to be ready for a program. At the earliest stage, it will be vital that they learn in a way that is fun and helps them master foundational movements, thus creating a platform for their future.
It will be essential to provide sound guidance and supervision to youth athletes as they begin a strength training program. Over time, it will become more apparent when a child is ready to move forward when their physical ability and mental understanding begin to catch up.
In the meantime, they are already on a positive path, being out on the court or field, playing.
Strength Training by Children and Adolescents (Pediatrics, April 2008)
Strength Training in Children and Adolescents: raising the bar for young athletes? (Sports Health, May 2009)
Resistance Training for Children and Adolescents (Pediatrics, June 2020)