Is weightlifting safe for kids and teens? Here’s what parents need to know

Muscular physiques have always been popular, but in the last decade or so people around the world have become increasingly conscious of their body image, largely due to social media like Facebook, Instagram and TikTok. This fixation on bodily aesthetics has taken especially strong hold among Generation Z (those born between 1997 and 2012) and subsequent generations, who have grown up surrounded by influencers and image filters.

The power of this trend is undeniable – in Spain, the number of cosmetic surgeries has increased by over 200% in less than 10 years.

Thankfully, this trend has also led many young people to look after their physical appearance in a more natural way: joining their local gym. In fact, Millennials and Generation Z are the main reason why the fitness industry has grown by 20% since 2020, making them the world’s top spenders in the wellness category.

Under the broad umbrella of “fitness”, strength training was second on the American College of Sports Medicine’s 2023 Worldwide Survey of Fitness Trends. More recently, traditional strength training – which includes “Olympic” weightlifting like squats and deadlifts – has ranked fifth in their trend predictions for 2025.

It is often said that strength training is dangerous for bone and muscle development at certain ages, or even that people who do weight training at an early age could develop growth problems.

However, the benefits of strength training actually outweigh the risks by far, and strength training has universally proven benefits at all ages. For children and adolescents these include improved development of motor skills, healthier body composition (lower fat percentage and higher muscle mass), fewer injuries, and a lower risk of developing chronic diseases in adulthood.

While young people may sometimes have questionable motives for hitting the gym, the benefits of strength training are undeniable from a scientific point of view. Recent studies indicate that greater physical fitness is associated with better academic performance, and that strength training in adolescents may reduce symptoms of depression.

However, many people are resistant to the idea of strength training at an early age, and this is largely due to its association with competitive disciplines, such as bodybuilding or powerlifting. Many of us falsely believe that training in a gym consists exclusively of lifting heavy weights and pushing our bodies to the limit. This is similar to equating an occasional a jog or bike ride with running a marathon or cycling a stage of the Tour de France.

Children have always physically exerted themselves in ways that wouldn’t raise an eyebrow. Is it more dangerous to lift a 10kg barbell, or to piggyback a friend who weighs 40kg or more? The former sets off alarm bells, while the latter is seen as normal, despite the fact that it involves little by way of control or technique over a much heavier load.

With strength training, as in so many aspects of life, the emphasis should not be on what someone does, but on how they do it. Strength training for children should not be about imitating or replicating adult training – it should be adapted to the stage of development they are at.

The World Health Organization recommends that children under 18 years of age do at least 3 days per week of strength and musculoskeletal developmental exercise (including high-impact activities such as jumping) within their daily minimum of 1 hour of physical activity.

Children and teenagers have typically done these kinds of strength and power movements – which are also very helpful for motor development – as part of unstructured games. However, with screen addiction at an all-time high, perhaps the time has come to actively promote strength training among young people.

To do this, the current guidelines for strength training in children stress the importance of prioritizing technique when doing exercises. This means increasing weight very gradually, taking regular rest periods, and watching closely for signs of fatigue.

No workout routine is suitable for all ages, so the best single piece of advice would be to avoid the miracle recipes that dominate social media feeds, and seek the help of a qualified professional. Physical education teachers can help to build a personalized training programme and develop technique, and can demonstrate that turning strength work into a routine is the real secret to success.

Source: The Conversation