For decades, strength training for youth has been clouded by a persistent myth: that lifting weights can stunt a child’s growth. This long-standing belief has often caused parents, coaches, and educators to hesitate before encouraging youth to engage in strength training, despite mounting evidence showing its safety and benefits when properly supervised. But where did this myth originate—and why does it still persist?
The Origins of the Myth
The myth that lifting weights stunts growth appears to have its roots in concerns surrounding injury to the growth plates, the areas of developing cartilage tissue near the ends of long bones in children and adolescents. These growth plates are sensitive and, if damaged, can potentially affect future bone development. Historically, reports of growth plate injuries in youth athletes, particularly in sports like gymnastics and football, were attributed to overtraining or traumatic accidents rather than controlled, progressive strength training programs. However, these rare incidents sparked a broader cautionary tale that generalized all forms of resistance training as potentially harmful to a child’s development.
Additionally, early studies that fueled these fears often lacked the scientific rigor or context necessary to draw accurate conclusions. Many did not differentiate between unsupervised heavy lifting and structured, age-appropriate resistance training. Over time, this misconception was passed down through generations, becoming a deeply embedded narrative in youth fitness culture.
What the Research Really Says
Current scientific consensus, backed by organizations such as the Canadian Society for Exercise Physiology (CSEP), the American Academy of Pediatrics (AAP), and the National Strength and Conditioning Association (NSCA), strongly supports youth strength training as safe and beneficial when properly designed and supervised. In fact, studies show that children and adolescents who engage in resistance training experience improvements in muscular strength, endurance, bone density, motor skills, and overall athletic performance. Furthermore, strength training can play a critical role in injury prevention by enhancing joint stability and muscular coordination.
Crucially, growth plate injuries are exceedingly rare in well-managed youth strength training programs. These programs prioritize technique over load, progressive development over maximal effort, and supervision by qualified professionals—elements that drastically reduce the risk of injury.
The Role of CARESPACE Kinesiologists
At CARESPACE Health+Wellness, our kinesiologists are uniquely positioned to support youth in building strength safely and effectively. As movement specialists with training in human biomechanics, functional movement, and exercise prescription, kinesiologists help bridge the gap between theory and practice. They ensure that young clients not only build physical strength but do so in a way that supports healthy development and long-term wellness.
CARESPACE kinesiologists begin by conducting personalized assessments to understand a youth’s current fitness level, physical limitations, and long-term goals. From there, they design individualized programs that emphasize proper technique, gradual progression, and balanced movement patterns. These programs can include bodyweight exercises, resistance bands, and eventually light weights, always scaled appropriately to the youth’s developmental stage.
Moreover, the multidisciplinary nature of CARESPACE means that kinesiologists can collaborate with other professionals such as physiotherapists and dietitians, to create holistic, coordinated plans of care. This integrated approach not only supports physical development but also helps address lifestyle habits, nutrition, and mental well-being—all of which are essential during the formative years.
Building Confidence and Lifelong Habits
Another often overlooked benefit of youth strength training is the impact it can have on self-esteem and confidence. Learning to move one’s body with control and purpose builds a sense of mastery that can extend to other areas of life, including academics and relationships. CARESPACE kinesiologists focus on building a positive relationship with exercise by fostering a fun, encouraging, and non-intimidating environment. For youth who may feel self-conscious or unsure, this kind of supportive setting can make all the difference.
Final Thoughts
It’s time to let go of the outdated myth that youth strength training stunts growth. The science is clear: when done properly, it promotes physical health, mental resilience, and injury prevention. Rather than something to fear, strength training should be viewed as an essential component of a healthy, active lifestyle for youth.
With the guidance and expertise of CARESPACE kinesiologists, families can feel confident knowing their children are building strong foundations for a healthier future—one rep at a time.
