If you’re a parent of a young athlete, you’ve probably heard all sorts of conflicting advice about strength training for kids. Some say it’s dangerous. Others claim it will stunt your child’s growth. But what’s the truth?
Let’s break down the BIGGEST MYTHS about strength training for kids and uncover the FACTS that every parent needs to know.
MYTH #1: STRENGTH TRAINING STUNTS GROWTH
FACT: STRENGTH TRAINING SUPPORTS HEALTHY GROWTH
This is the most COMMON and PERSISTENT myth. Many parents believe lifting weights will damage growth plates and limit height. The truth? Research shows that properly supervised strength training for kids actually STRENGTHENS BONES, reduces injury risk, and improves overall athleticism.
Studies by the American Academy of Pediatrics and the National Strength and Conditioning Association confirm that strength training for kids is SAFE and BENEFICIAL when done correctly.
MYTH #2: KIDS SHOULD ONLY DO BODYWEIGHT EXERCISES
FACT: PROGRESSIVE STRENGTH TRAINING FOR KIDS BUILDS STRONGER ATHLETES
While bodyweight exercises like push-ups and squats are GREAT, they have their limits. Eventually, young athletes need progressive overload (gradually increasing resistance) to continue building strength and preventing plateaus.
Resistance bands, medicine balls, and even free weights can be safely introduced when supervised by a qualified coach and following an appropriate training program. The key is proper technique, not heavy weights!
MYTH #3: STRENGTH TRAINING FOR KIDS IS TOO DANGEROUS
FACT: STRENGTH TRAINING REDUCES INJURY RISK
Sports like football, rugby, and gymnastics put a LOT of stress on a young athlete’s body. Strength training , when done correctly, helps BUILD RESILIENCE, protecting joints, muscles, and bones from common sports injuries.
In fact, research suggests that kids who strength train properly are LESS LIKELY to suffer injuries than those who don’t. Recent research also shows that strength training actually has LOWER injury rates than most team sports!
MYTH #4: STRENGTH TRAINING MAKES KIDS BULKY
FACT: KIDS DEVELOP STRENGTH, NOT SIZE
Unlike adults, kids don’t yet have the necessary levels of testosterone and growth hormone to build large muscles. Strength training helps improve power, coordination, and endurance rather than bulk.
So, if you’re worried about your child looking like a bodybuilder—DON’T BE. Instead, they’ll become a more EXPLOSIVE, AGILE, and WELL-CONDITIONED athlete.
MYTH #5: KIDS DON’T NEED STRENGTH TRAINING IF THEY PLAY SPORTS
FACT: STRENGTH TRAINING BOOSTS SPORTS PERFORMANCE
Many parents think that playing sports is enough to keep their child strong. But without strength training, young athletes can develop muscle imbalances, poor movement mechanics, and an increased risk of injury.
Strength training for kids helps improve speed, power, endurance, and injury prevention—all of which are crucial for athletic success, whether your child plays football, rugby, swimming, or gymnastics.
WHAT PARENTS NEED TO KNOW
If your child is active in sports, adding strength training to their routine can be a GAME CHANGER. Here’s what to focus on:
✅ AGE-APPROPRIATE EXERCISES – Start with bodyweight movements, then introduce resistance gradually.
✅ PROPER TECHNIQUE OVER HEAVY WEIGHTS – Always prioritize form over how much weight they lift.
✅ QUALIFIED COACHING – Make sure your child is learning from an expert who really understands youth development as well as growth related injuries like Severs, Osgood-Schlatters!
✅ FUN & ENGAGING SESSIONS – If kids enjoy it, they’ll stick with it and see results!
FINAL THOUGHTS
Strength training is NOT dangerous. It WON’T stunt growth. And it DEFINITELY won’t turn your child into a bodybuilder overnight.
Instead, it’s one of the most EFFECTIVE ways to keep young athletes SAFE, STRONG, and READY to perform at their best.
So, next time someone tells you that strength training is bad for kids, you’ll know the truth. And if you’re looking for expert guidance, The Athlete Academy can help your child train the RIGHT way—with safe, structured, and science-backed methods.
💪 READY TO GIVE YOUR CHILD A COMPETITIVE EDGE? Get in touch with us today and find out how strength training can transform their game!
