For years, youth resistance training has been shadowed by outdated myths.
For example:
- Many parents still believe lifting will stunt their child’s growth.
- Some teachers think it is unsafe.
- Plenty of clinicians repeat advice from decades ago.
Meanwhile, data shows that most kids aren't doing enough muscle-strengthening each week, and the weaker the youth get, the further they fall behind as they age.
Let's break down the science.
Kids Need Strength Training More Than Ever
The World Health Organization recommends that children and adolescents perform muscle-strengthening activities at least three days per week. Despite that, most youth fall well short of the mark.
Large datasets show:
- Only about 5 percent of Colombian adolescents report adequate resistance training.
- Fewer than 20 percent of European adolescents hit basic strength guidelines.
- Without regular strength work, weaker kids stay weak, and the gap grows over time.
This matters because low muscular strength in adolescence is linked to health problems later in life. Strength is not just about sport. It is tied to long-term wellness, movement quality, and resilience.
The Benefits Are Clear and Well Supported
The evidence is consistent. When supervised and progressed correctly, youth resistance training produces wide-ranging improvements, including:
- Better muscular strength and endurance
- Improved motor skills and physical literacy
- Stronger bones and healthier development
- Improved cardiometabolic health and weight control
- Lower injury risk in sport
- Higher confidence and enjoyment of movement
These outcomes hold true for boys and girls and across a wide range of ages. Strength training is not a niche tool for elite youth athletes. It is a fundamental part of developing strong, coordinated, healthy kids.
The 5 Myths Holding Us Back
The article outlines a set of beliefs that continue to circulate despite strong evidence to the contrary.
These myths show up in conversations with parents, teachers, clinicians, and even young athletes.
Myth 1: “Strength Training Stunts Growth”
There is no evidence that properly coached resistance training damages growth plates or slows height development.
In fact, strength training supports bone health and may improve long term growth outcomes.
Myth 2: “Kids Need To Wait Until Age 12”
There is no magic age. What matters is readiness.
If a child can follow instructions, maintain positions, and stay engaged (often around ages 5–7), they can begin simple resistance training.
Myth 3: “Girls Will Get Bulky”
Girls respond similarly to boys in terms of strength, coordination, bone health, and injury risk reduction. They do not suddenly add large amounts of muscle mass.
Strength training is one of the most valuable tools for keeping girls in sport and reducing injury rates.
Myth 4: “It’s Only for Athletes”
Strength training improves daily functioning, physical literacy, and long term health for all kids.
It should be a cornerstone of physical education, not something reserved for competitive athletes.
Myth 5: “Resistance Training Is Unsafe”
Most youth injuries happen during unsupervised play or sport, not during well-coached strength sessions.
With instruction, appropriate progressions, and attention to technique, strength training is a controlled and safe environment.
When Can Kids Start? Earlier Than Most Think
The authors highlight an important point. The right age to start lifting is not about biological age. It is about readiness. When a child can:
- Follow basic instructions
- Demonstrate simple movement patterns
- Stay focused for short periods
- Show interest and enthusiasm
They are ready for introductory strength work using body weight, medicine balls, bands, light external loads, and structured progressions.
The goal is not maximal lifting. The goal is to learn movement quality and build the foundation for healthier, stronger years ahead.
Our Responsibility as Coaches and Clinicians
Kids are missing out on a proven intervention that improves health, reduces injury, and supports lifelong physical activity. The barrier is not risk, but rather misinformation.
Strength training should be considered a fundamental part of youth development. Not an afterthought or a specialty add-on. And not something to delay until middle school.
With proper supervision and sensible progressions, it belongs in schools, gyms, clinics, and sports programs.
If we want stronger, healthier, more resilient kids, the solution is straightforward. Start early, coach well, and stop letting outdated beliefs limit what children can achieve.
I hope this helps,
Ramsey
Reference
Faigenbaum AD, Stracciolini A, MacDonald JP, Rial Rebullido T. Mythology of youth resistance training. British Journal of Sports Medicine. 2022;56(17):997-998.
