Should Kids Be Lifting Weights?

can kids lift weights Dispelling common misconceptions about kids’ fitness.

“Lifting weights will stunt a child’s growth!”

There are many factors that can potentially stunt a child’s growth, the first of which is genetics. Others include insufficient sleep, certain medications, and processed sugars and carbohydrates (including soda). Weightlifting however, is not among them. Done correctly, weightlifting will contribute to a child’s development of a proportional physique and good posture. Additionally, lifting may even aid a child’s growth due to an even stimulation of hormones that are vital for growth.

But what about gymnastics, ballet, wrestling, and other sports that we associate with stunting growth? All these sports do have one factor in common that causes growth issues: malnutrition. It is hard to grow if you are starving. Kids need to eat a balanced diet in order to grow. When we see gymnasts on TV, they are usually elite athletes. Taller gymnasts and athletes who vary radically from the prototypical gymnastic body are usually filtered out through years of injury and competition. As far as sports actually having a direct effect on growth – they don’t.

“Lifting weights makes you inflexible!” Most strength programs stress dynamic flexibility before the session, dynamic strength during the session, and static stretching after the session. English translation: kids who strength train are way more flexible than kids who don’t. Why? Simply put, strength gains do not make muscles lose elasticity. In fact, a strong muscle is a flexible muscle. Lifting correctly encourages kids to move their joints through their full range of motion, increasing both strength and flexibility under tension.  On the other hand, muscles that are never used atrophy and tighten up. Finally, kids who strength train are stretching that much more than kids who don’t. This makes them more flexible.

“Lifting weights will make you big, bulky, and awkward!” Strength training with weights is not Bodybuilding. Strength training teaches kids to engage their central nervous system in order to move a weight or perform a movement in a goal-oriented way, a skill they will need throughout their whole life. In Bodybuilding, athletes attempt to stress the muscles by any means that stimulates as much growth (hypertrophy) as possible. The goal here is to obtain a desired aesthetic result, usually some measure of size or shape. The takeaway is that Strength Training stresses functional movement, whereas Bodybuilding focuses more on muscle growth.

 “Lifting weights will crush a child’s growth plates!” Let me understand this: It’s alright for kids to play football and concuss each other, tear their ACL’s playing sports where coaches make them run and sprint endlessly, but performing squats with a 35 lb barbell is injurious? Does that make any sense to anyone? We have the privilege of working with some excellent orthopedic surgeons who all agree: nearly all the ACL tears they repair every season can be prevented if kids were strengthening their muscles and joints instead of wearing them out, particularly the hamstrings.

“Kids should not lift anything that is heavier than their body weight!” If your son or daughter struggles to perform one pullup, then collapses on the floor exhausted, you’ve just witnessed a person performing a 1RM (ONE REPETITION MAX). As the name implies, it is a weight that a person can lift only once, followed by total fatigue. But wait. That was bodyweight! That doesn’t count, right? Wrong. It’s the same thing as that guy grunting on the bench press at your local gym. Your child just attempted a typical powerlifting repetition scheme. They tried to move a heavy weight (their own body) over a certain distance (bottom to top of the bar). If they can only do that once, they are powerlifting, simply put. The bottom line is that it isn’t bad or unhealthy for kids to exert themselves. It is bad and unhealthy when exercises are done with poor form.

Finally, the reason that only bodyweight exercises have been stressed for kids in the past is the absence of good coaching and qualified instruction. It is easier to instruct pullups than weighted squats.  For example, a predictable consequence of failing at pullups is jumping down from the bar and stopping. A coach doesn’t even have to be in the same room for that activity. In contrast, failing at an advanced weighted exercise like a squat can be injurious if not supervised and taught correctly. Obviously when performing weighted exercises like squats, children should be supervised and form should be stressed. Under good supervision, squats and other compound movements can be extremely beneficial and teach kids motor patterns that they will need well into their old age. In fact, raw leg strength is the number one measurement of longevity from a kinesiology perspective.

At FRESH Personal Training we use an integrative approach to training all of our clients, including our youth athletes. We constantly evaluate the efficacy of our methods to make sure that they are in tune with modern approaches to training. Our understanding is that strength training in the forms of weightlifting and bodyweight exercises should absolutely be incorporated into a comprehensive youth program. Integrating these two modalities has produced excellent results in injury prevention and general physiological development.

This is a guest post from Fresh Personal Training with two locations at Natural Healthcare Center in Long Branch and 82 Oceanport Ave., Little Silver. To learn more about Fresh’s programs here at Natural Healthcare Center please call Fresh at (732) 933-3822 for a free session. They can also be reached at NHC at 732-222-2219

About Dr. James Proodian

Dr. James Proodian is an accomplished chiropractic physician, health educator, and professional public speaker who founded Proodian Healthcare Family of Companies to help people feel better, function better, and live longer. His expertise is in identifying clinical imbalances and restoring the body to health and functionality. Contact: jproodian@naturalhc.com or (732) 222‑2219.

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