Is lifting weights safe for children?
When you think about the topic of children lifting weights… what is the first thing that comes to mind?
I bet you have heard that it’s unsafe, that it will stunt their growth, that they will end up with bulky muscles.
What if I were to tell you that it’s the complete opposite of this. What if I told you that compared to almost any other physical activity children could take part in, lifting weights is the safest and up there with one of the best things they could learn from a young age to aid with sporting performance and physical longevity.
As long as it’s performed under the watchful eye of a professional, with proper technique being executed, lifting weights has been shown to improve;
- Strength
- Body composition
- Cardiovascular fitness
- Bone mineral density
- Movement biomechanics
- Reduce injury rates in sport
A study by Hamill, (1994) shows that there is an injury rate of 6.2 participants per 100 hours. When you compare this to resistance training it is a minimal 0.0035 injuries per 100 hours.
What does this mean? An injury per 85,733 hours of training!
On top of this, another study from Myer, (2009) shows that the rate of injuries for youth that were considered “accidental” (injuries considered accidental resulted from dropped weights, improper use of equipment, or tripping over equipment) were at 77.2% for ages 8-13, and 42.2% for ages 14-18.
What does this mean? A whole lot of these injuries are easily preventable! If appropriately supervised, resistance training can be safe and effective for children.
Resistance training programs for children should mostly focus on establishing a foundation of great technique and proper use of equipment, only then should intensity be increased for further strength and power.
Hamill, B. P. (1994). Relative safety of weightlifting and weight training. J Strength Cond Res, 8(1), 53-57.
Myer, G. D., Quatman, C. E., Khoury, J., Wall, E. J., & Hewett, T. E. (2009). Youth versus adult “weightlifting” injuries presenting to United States emergency rooms: accidental versus nonacci