Is strength training detrimental to growth for children?
It's commonly believed that children should avoid strength training and lifting weights because it may stunt their growth and development. Is this actually true, or is it a misconception?
Long story short: it's largely a myth. There is no evidence that weight lifting and strength training negatively affects growth
While it's hard to track the source of any given belief, it is likely that this myth arose from concern that children might damage growth plates in immature bones during strength training. However, such injuries are generally caused by poor form, weights that are unsuitably heavy, and lack of trained supervision, and not inherently caused by the activity of lifting weights and resistance training.
How to conduct strength training safely
Because the risk of strength training - like any other form of exercise - is largely related to injury, it is important to clearly educate children and adolescents on the correct way to do it.
1) Take it slow
Conquering heavier weights does not happen overnight. When you're young, it's important to focus on good form and build up good fundamentals as strength is being built. This means starting with lighter weights and higher reps and focusing on the execution of the movement rather than on the number on the dumbbell.
2) It's not about size
For children, the primary benefit from weightlifting is neuromuscular, and children should not be lifting heavy weights for the goal of drastically increasing muscle size - that type of goal is better pursued later, after their bodies are more fully developed and they have more training experience.
3) Age is just a number
Determining when a child or teen is ready to start different difficulty levels in a weightlifting program should be performed on an individualized basis, rather than strictly age-based. Establishing good habits and learning proper movement patterns and forms is crucial when starting out, to lay a good foundation for the future.
Summary
Strength training using weights has no negative effects on growth and development for children. However, because children may be less experienced and not as strong compared to adults, weightlifting should ideally be done with proper supervision as part of a guided training program. Alternatives such as body weight exercises are a good form of resistance training that are generally lower risk, as children progress into more difficult and heavier movements.
