Mississauga Pain Clinic offering chiropractic, physiotherapy, massage therapy and orthotic services to residents of Churchill Meadows InMississauga
Mississauga Pain Clinic offering chiropractic, physiotherapy, massage therapy and orthotic services to residents of Churchill Meadows InMississauga
At the Muscle and Joint Clinic, parents often ask: “Is it safe for my child to strength train or lift weights?” Decades ago, many experts were cautious, fearing injury or stunted growth. But current evidence paints a different picture: with proper supervision, strength training and even structured weightlifting can be safe, effective, and beneficial for children and adolescents.
The Mayo Clinic reminds us not to confuse strength training with bodybuilding or competitive powerlifting. For children, the focus is on controlled movements, light weights, and proper form—not building large muscles (Mayo Clinic Staff, 2023).
Strength training: push-ups, squats, resistance bands, light dumbbells, or medicine balls.
Weightlifting (Olympic lifts): snatch and clean & jerk performed with barbells in competition.
Both can be safe for youth when introduced at the right stage of development, under professional supervision, and with strict attention to technique (Pierce, Hornsby, & Stone, 2021).
Physical benefits include:
Performance benefits: Research shows resistance training improves sprinting, jumping, and overall sport performance in youth athletes (Pierce et al., 2021).
Psychological benefits: Kids gain confidence, resilience, and self-esteem. Training can also teach discipline, patience, and the value of incremental progress.
One of the most persistent myths is that lifting weights can harm growth plates or stunt development. Large-scale reviews show otherwise. In fact, supervised youth weightlifting has a lower injury rate than many common sports such as football, soccer, or gymnastics (Pierce et al., 2021).
For example, a one-year study of 70 children (ages 7–16) found no serious injuries during supervised weightlifting training and competitions, with all participants showing measurable gains in strength (Pierce et al., 2021). The key factor wasn’t the weight itself—it was supervision, technique, and progression.
General strength training: Safe as early as 7–8 years old, provided the child can follow directions and maintain form (Mayo Clinic Staff, 2023).
Structured weightlifting (Olympic lifts): Often introduced around 10–12 years old in development programs internationally, always starting with bodyweight or light technique bars (Pierce et al., 2021).
Children mature at different rates, so readiness depends more on emotional maturity and motor skill development than on age alone.
If your child wants to start strength training or weightlifting:
Seek professional guidance – Work with a trainer, coach, or healthcare professional experienced with youth.
Prioritize technique over load – Proper form reduces injury and ensures safe long-term progress.
Start light and progress gradually – Use wooden dowels, empty bars, or bodyweight before moving to heavier loads.
Supervise all sessions – Kids should never lift unsupervised.
Balance rest and activity – Allow at least one full rest day between major muscle groups.
Encourage variety and fun – Mix training with sports, games, and aerobic activity to keep kids engaged.
Both the Mayo Clinic and recent scientific reviews agree: youth strength training and weightlifting, when age-appropriate and supervised, are safe, effective, and beneficial. Beyond physical strength, these activities build confidence, resilience, and long-term healthy habits.
At the Muscle and Joint Clinic, we help parents and young athletes incorporate strength training safely into their routines, whether their goal is better sports performance, injury prevention, or overall wellness.
Mayo Clinic Staff. (2023, December 15). Strength training: OK for kids? Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/tween-and-teen-health/in-depth/strength-training/art-20047758
Pierce, K. C., Hornsby, W. G., & Stone, M. H. (2021). Weightlifting for children and adolescents: A narrative review. Sports Health, 14(1), 45–56. https://doi.org/10.1177/19417381211056094
This article is for general information only and is not medical advice. Children’s exercise programs should be individualized. Always consult your child’s healthcare professional before starting or changing strength training or sports activities. Use proper supervision, technique, and age-appropriate equipment. If your child has pain, dizziness, shortness of breath, chest pain, or a known medical condition, stop and seek medical care.
