Should Children Lift Weights? Here's What the Experts Say | CSCS Chapter 7

Resistance training for children serves as a safe and effective foundation for long-term athletic development when properly supervised and tailored to individual biological maturation. Contrary to common myths, resistance training does not stunt growth or damage growth plates; rather, it provides essential health and performance benefits. Pre-adolescent strength gains are primarily driven by neurological adaptations, such as increased myelination and motor unit recruitment, rather than muscle hypertrophy. As children reach puberty, hormonal changes allow for a greater focus on muscle mass and power. Utilizing frameworks like the Youth Physical Development model, coaches should prioritize movement quality, varied training stimuli, and enjoyment to foster consistent engagement. By shifting focus from chronological age to biological markers, strength professionals can create individualized, injury-free programs that support lifelong physical health and athletic potential.