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Youth Athletes and Strength Training

When discussing strength training for young athletes, parents often ask me if it is safe for children to workout with weights. The issue for most parents is the impact weight training can have on growth plates and many believe that training with weights can stunt their children's growth. 

Weights do no stunt growth

There is no research available today proving that training with weights will limit the genetic potential of children to achieve peak height. Training with weights do have inherent injury risks, but these are smaller in comparison to playing soccer, football or basketball. 

An injury to the growth plate (fracture of the bone) is the main cause for a bone to stop growing. To avoid stressing the growth cartilages in young children, maximal or near maximal weight training (heavy weights) is discouraged (Fleck, Kramer 2004). Injuries to the growth plate in young children strength training have occurred when working with heavy weights and performing over the head lifts (Fleck, Kramer 2004). 

Strength Training vs Bodybuilding / Olympic Weightlifting

Strength training, as specified by the National Strength & Conditioning Association, is an individualized program designed to progressively make a youth stronger and more powerful. It does not have to include maximal or submaximal exercises as is seen in typical bodybuilding or olympic weightlifting exercise regimes. The latter include training program with a high volume to achieve its goals, which is discouraged for youth.

In contrast, a strength and conditioning program is designed to meet the specific needs of the youth, to teach proper lifting technique and exercises (calisthenics, plyometrics) and to progressively get stronger.

Training Adaptations to Strength & Conditioning
  • Increased muscular strength, power and muscular endurance
  • Decreased injuries in sports and recreational activities
    • 26% compared to 72% of athletes who did not strength train (Hejna et al 1982)
  • Improved performance in sports and recreational activities
Acceptance for Strength Training

The following associations have produced statements indicating that resistance training is both safe and effective for youth athletes when properly supervised



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