When it comes to strength training for kids, misconceptions abound. Many parents worry that lifting weights or resistance training may be harmful to children’s growth or safety. However, evidence-based research and expert opinions strongly counter these myths. Let’s explore five common myths about youth strength training and debunk them with science-backed insights.
Myth 1: Strength Training Stunts Growth
Fact: There is no evidence that strength training negatively affects growth plates or hinders a child’s growth. It promotes healthy bone development and musculoskeletal health.
Quote: "Appropriately designed resistance training programs are not only safe but can also help children build stronger bones and reduce injury risk." — American Academy of Pediatrics (AAP)
Research Resource:
- American Academy of Pediatrics. (2008). Strength training by children and adolescents. Pediatrics, 121(4), 835-840. doi:10.1542/peds.2007-3790
Myth 2: Strength Training is Unsafe for Kids
Fact: When supervised by a qualified instructor and tailored to the child’s age and abilities, strength training is entirely safe. Emphasis is placed on proper form, lighter weights, and gradual progression. By teaching proper technique to kids in our classes, we are able to enhance their confidence by empowering them in the weight room.
Quote: "Youth strength training, when properly implemented, is one of the safest forms of physical activity for children." — National Strength and Conditioning Association (NSCA)
Research Resource:
- Lloyd, R. S., & Oliver, J. L. (2012). The youth physical development model: A new approach to long-term athletic development. Strength & Conditioning Journal, 34(3), 61-72. doi:10.1519/SSC.0b013e31825760ea
Myth 3: Strength Training is Only for Athletes
Fact: Strength training benefits all children, not just athletes. It improves posture, motor skills, and overall physical health, making it a valuable addition to any child’s routine.
Quote: "The benefits of youth resistance training go beyond athletic performance, supporting overall physical and mental health." — Journal of Pediatrics
Research Resource:
- Behringer, M., Vom Heede, A., Yue, Z., & Mester, J. (2010). Effects of resistance training in children and adolescents: A meta-analysis. Pediatrics, 126(5), e1199-e1210. doi:10.1542/peds.2010-0445
Myth 4: It’s Not Effective for Kids
Fact: Strength training is highly effective for children, improving muscle strength, endurance, and even sports performance. Resistance training also reduces the risk of injuries in recreational activities.
Quote: "Children who participate in regular strength training programs demonstrate measurable improvements in strength, motor skills, and injury prevention." — Journal of Strength and Conditioning Research
Research Resource:
- Faigenbaum, A. D., & Myer, G. D. (2010). Resistance training among young athletes: Safety, efficacy, and injury prevention effects. British Journal of Sports Medicine, 44(1), 56-63. doi:10.1136/bjsm.2009.068098
Myth 5: Kids Should Only Do Cardio
Fact: While cardio is important, strength training offers unique benefits that cardio alone cannot provide, such as increased muscle strength, bone density, and improved metabolic health.
Quote: "A balanced fitness routine for children should include both cardiovascular exercise and resistance training for optimal health and development." — American College of Sports Medicine (ACSM)
Research Resource:
- American College of Sports Medicine. (2018). Youth resistance training: Position statement. ACSM’s Health & Fitness Journal, 22(3), 10-17. doi:10.1249/FIT.0000000000000396
Why Strength Training Matters for Kids
At POW! Gym Chicago, we believe in creating safe, fun, and effective strength training programs for kids. Our coaches are dedicated to building confidence through strength training. By debunking these myths, we hope to encourage parents to embrace strength training as a vital component of their child’s fitness journey. Ready to help your child thrive? Join our youth strength training program today!
References:
- American Academy of Pediatrics. (2008). Strength training by children and adolescents. Pediatrics, 121(4), 835-840. doi:10.1542/peds.2007-3790
- Lloyd, R. S., & Oliver, J. L. (2012). The youth physical development model: A new approach to long-term athletic development. Strength & Conditioning Journal, 34(3), 61-72. doi:10.1519/SSC.0b013e31825760ea
- Behringer, M., Vom Heede, A., Yue, Z., & Mester, J. (2010). Effects of resistance training in children and adolescents: A meta-analysis. Pediatrics, 126(5), e1199-e1210. doi:10.1542/peds.2010-0445
- Faigenbaum, A. D., & Myer, G. D. (2010). Resistance training among young athletes: Safety, efficacy, and injury prevention effects. British Journal of Sports Medicine, 44(1), 56-63. doi:10.1136/bjsm.2009.068098
- 5. American College of Sports Medicine. (2018). Youth resistance training: Position statement. ACSM’s Health & Fitness Journal, 22(3), 10-17. doi:10.1249/FIT.0000000000000396
