July 21, 2026 //
Rob Anderson //
Gym News //
5 min read
As a parent of a youth athlete, you want to do everything you can to help them succeed. You buy the best boots, drive them to endless training sessions, and cheer them on from the sidelines. But when someone suggests strength training, alarm bells might start ringing.
Is it safe?
Will it stunt their growth?
Is it too much pressure for a young body?
These are common fears. For years, the myth that lifting weights is dangerous for kids has been passed around changing rooms and school gates. But what does the science actually say about youth strength training saftey?
Let us look at the facts, debunk the myths, and explore why youth strength training safety might be better than you think, in fact it just be the most important thing your child can do for their sporting future.
The Myth: Lifting Weights is Dangerous for Kids
The fear around youth strength training often comes from outdated studies and a misunderstanding of how young bodies develop. Many parents worry that lifting weights will damage growth plates or cause severe injuries.
When we look at the actual injury rates in youth sports, the results are eye-opening. Research shows that youth strength training is incredibly safe, especially when compared to the sports your children are already playing every weekend.
Let us compare the injury rates per 1000 hours of participation:
Rugby: 35.0 injuries per 1000 hours
Football: 14.4. injuries per 1000 hours
Field Hockey: 15.0 injuries per 1000 hours
Netball: 12.1 injuries per 1000 hours
Athletics: 2.6 injuries per 1000 hours
Resistance Training: 0.035 injuries per 1000 hours
Yes, you read that correctly. A child is significantly more likely to get injured playing a standard game of football or rugby than they are participating in a supervised strength training session.
The Real Danger: Being Underprepared
If strength training is so safe, what is the real risk?
The real risk is doing nothing.
Young athletes are far more likely to get injured on the pitch or court if their bodies are not prepared to handle the intense forces of their sport. Sprinting, jumping, tackling, and changing direction put massive stress on young joints and muscles.
If an athlete does not have the foundational strength to absorb those forces, injuries happen.
Strength training builds the armor they need. It is not about lifting the heaviest weight possible or trying to look like a bodybuilder. It is about building resilience, improving movement quality, and preparing the body for the specific demands of their sport.
Strength Training = Injury Prevention
Specific strength and neuromuscular training is a secret weapon for injury prevention. Studies have shown that a well-designed strength program can reduce the risk of severe injuries, such as ACL tears, by up to 70% in sports like football and netball.
By strengthening the muscles around the joints and improving coordination, athletes can move more efficiently and safely. This means less time on the physio table and more time doing what they love.
It Is All About the Coaching
There is one crucial caveat to all of this data: Qualified Supervision.
The safety of youth strength training relies entirely on who is running the program. Sending a 12-year-old into a commercial gym alone is notsafe. But placing them in a structured environment with a qualified professional is.
At The Athlete Academy, our expert coaches and limited group sizes ensure quality and safety. We prioritise a safe and respectful environment. We use verbal cues, clear demonstrations, and appropriate progression to ensure athlete progress in a safe and effective way.
We focus on perfecting technique before we ever worry about adding weight.
The Bottom Line
Strength training is a game changer for youth athletes. It is a proven, evidence-based way to improve performance, build confidence, and, most importantly, keep your child safe from injury.
Do not let outdated myths hold your young athlete back.
