If you’re a parent, you’ve probably heard this before: “Don’t let your kid lift weights — it’ll stunt their growth.” It’s one of the most common myths in youth fitness.

And it’s also one of the biggest reasons kids miss out on something that can actually make them:

• stronger

• more confident

• more resilient

• and less likely to get injured in sports

So let’s clear this up with facts.

No — strength training does NOT stunt growth

The American Academy of Pediatrics (AAP) has stated that properly designed youth strength training programs can be safe and effective for children and adolescents. AAP Publications+1
The National Strength and Conditioning Association (NSCA) also supports youth resistance training when it’s supervised and age-appropriate. NSCA

The issue isn’t strength training.

The issue is poor coaching, poor technique, and inappropriate loading — the stuff you see when a kid is lifting like an adult without supervision.

What “Strength Training” Actually Means for Kids

When most parents hear “weights,” they picture:

• heavy barbells

• maxing out

• powerlifting meets

That’s not what we’re talking about.

Youth strength training should look like:

• bodyweight control first

• movement skills

• light to moderate resistance

• good technique

• gradual progress

• coaching and supervision

Strength training for youth is about learning how to move well and build a strong foundation.

Why Strength Training is Actually GOOD for Kids

Here’s what the research and major organizations agree on:

✅ Strength training can improve strength and fitness NSCA
✅ It can improve bone health when done properly AAP Publications
✅ It can reduce sports injury risk by strengthening muscles and improving control NSCA
✅ It builds confidence and body awareness (this part matters more than most people realize)

Kids who feel strong tend to move with more confidence and less fear — that’s huge for sports and for life.

What Actually Causes Growth Plate Injuries?

Parents worry about growth plates, and that’s a fair question.

But here’s what the AAP points out:

Most injuries happen from:

• accidents

• falls

• poor technique

• uncontrolled movements

• unsupervised training

Not from a well-coached, age-appropriate strength program. AAP Publications+1

What a Safe Youth Strength Program Looks Like

If you’re wondering what “safe” means, here’s your checklist:

✅ Must-Haves:

• Qualified coach supervising

• Technique taught first

• Progression is gradual

• Training is age-appropriate

• Focus is on control, not max weight

• Warm-up + cool down

• No 1-rep max testing for kids

The NSCA position statement supports this approach and emphasizes proper supervision and technique for youth. NSCA

What Your Kid Should Do Instead of “Maxing Out”

Here’s what I wish every parent understood:

Kids don’t need heavy weights.

They need:

• stronger hips

• stronger legs

• stronger core

• better landing mechanics

• better sprint mechanics

• better balance and control

That comes from:

• goblet squats

• lunges

• push-ups

• rowing patterns

• carries

• jumps and landings (done correctly)

• sprint drills

It’s not flashy. But it works.

Your Takeaway

If your child plays sports, strength training isn’t “optional.”

It’s one of the best ways to help them:

• stay healthy

• perform better

• and build confidence

But it needs to be coached correctly.

Want to make sure your child is training safely and the right way?

Book a Youth No Sweat Intro — a free, pressure-free consult where we’ll:
✅ talk about your child’s sport and goals
✅ assess movement basics (squat, hinge, push, pull, run/jump)
✅ recommend the best next step (youth personal training, small group training, or sport performance)

👉 Schedule at bfpnc.com (fill out the contact form)