“Is strength training safe for kids? As a Physical Therapist, I get this question from parents more than any other. Since I was a physical education teacher and coach in 2010, I’ve heard many concerns about strength training and children. Many still worry it could stunt growth or cause injury—but the reality may surprise you.
So, should children strength train? The short answer – YES.
Resistance/strength training does not necessarily mean lifting weights, but it might. Resistance training is any exercise where muscles work against a force. That force may be gravity (think bodyweight), bands/tension, or weights. For younger children or those without experience, we advise starting with bodyweight challenges before moving on to external loads such as weights.
If you’ve heard that strength training can stunt a child’s growth, that early skepticism was largely due to inaccurate data and the incorrect belief that it could damage a child’s growth plate, causing stunted growth. This conclusion has been disproven and instead replaced with research on the benefits of strength training in children. Current research shows that properly supervised strength training does not stunt growth and can actually improve bone health and reduce injury risk. The American College of Sports Medicine (ACSM) now recommends that children participate in resistance/strength training 3 or more times per week.
The Benefits of Strength Training for Kids
- Reduced injury risk
Strength training builds resilience in children and can improve movement and coordination. Children who experience a variety of movement challenges are more likely to demonstrate good body control and awareness.
- Better athletic performance
Children who engage in resistance training show higher strength levels, faster sprint speeds, and greater jumping ability. Some studies have also shown better cardiovascular fitness and endurance.
- Higher self-esteem and motivation
Physical benefits are great, but children also demonstrated some emotional and affective effects. Children who participate in strength training are more likely to report higher levels of self-esteem and to show greater perceived confidence in physical activity.
When is a child ready to start strength training?
Starting a strength program for children requires some consideration. It is important to make sure that kids are ready, both in terms of maturity and physical readiness. It is less about choosing age and more about looking at each child individually. Consider the questions below.
Strength Training Questions to Ask:
- Is my child able to focus and follow directions?
This is the most important question when deciding if a child is ready and if strength training is safe. The biggest risk associated with strength training is whether a child can follow directions regarding form.
- Does my child have decent balance?
Strength training requires body control and awareness. If a child struggles with coordination and balance, it may be worth starting there. Strength training does help improve these things, but we first want a solid foundation.
- Will my child have the appropriate supervision/coaching?
Children need proper guidance and feedback when strength training. This helps reduce injury, ensure good form, and maintain a safe environment.
How do I get my child started?
Children are not small adults. It is not advisable to give a child a program similar to that of an adult or adolescent. Working with a certified trainer, strength and conditioning coach, or physical therapist can help take the guesswork out of it. Strength training should always begin with fundamentals and a focus on bodyweight first. The goal is gradual progression, not maximal lifts or anything performed to failure.
The Bottom Line
Strength training is safe, effective, and beneficial for kids when it is:
- Age-appropriate
- Supervised
- Focused on proper technique
Rather than avoiding strength training, parents should focus on helping their child build strength the right way—because these habits can support lifelong health and reduce the risk of injury. We are here to help or find you someone who can!
Behm, David G., et al. “Effectiveness of traditional strength vs. power training on muscle strength, power and speed with youth: a systematic review and meta-analysis.” Frontiers in physiology 8 (2017): 271408.
Faigenbaum, Avery D. “State of the art reviews: Resistance training for children and adolescents: Are there health outcomes?.” American Journal of Lifestyle Medicine 1.3 (2007): 190-200.
Pierce, Kyle C., W. Guy Hornsby, and Michael H. Stone. “Weightlifting for children and adolescents: a narrative review.” Sports health 14.1 (2022): 45-56.
Valle-Muñoz, Víctor Manuel, et al. “Effects of resistance training interventions on physical literacy components in children and adolescents: A systematic review with meta-analysis.” Journal of Public Health (2025): 1-28.
