Weightlifting is a healthy form of exercise. But can kids lift weights? Know the best age to start lifting weights.
Exercise is good for children! Children who exercise are fitter and stronger, and less likely to be overweight or obese. In fact, exercise for children is good for their mental and physical health. While there are strength exercises like push-ups and lunges that can only be done with your body weight, you need weights to tone your body and build lean muscle. Strength training, with or without weights, can be popular with adults. But you might have doubts if you’re considering your child starting a strength training program. You may be wondering whether or not lifting weights will stunt your child’s growth. Should you wait until your child is 18 to start lifting weights? Let’s find out the right age to start lifting weights.
What is the right age to lift weights?
Bodyweight exercises and lifting weights are two popular types of strength training. There is no minimum age to participate in a bodybuilding program. But children must be able to follow directions, demonstrate adequate balance and have a sense of movement, which usually happens around age 7 or 8, according to a study published in the journal . Sports health in 2009.
Preteens (ages 9 to 12) should avoid lifting weights and strength training until they reach physical and skeletal maturity, according to the American Academy of Pediatrics. “In most cases, the ideal age to start lifting weights is around 13,” says Dr. Aijaz Ashai, a physiotherapist and fitness expert. By this age, most children would have developed sufficient physical coordination, muscle control, and even maturity to handle strength training.
Children under the age of 10 should not be included in formal weightlifting programs. “At this age, their body will not be sufficiently developed; they would not have enough coordination and bone strength to lift weights and avoid injuries,” explains the expert. Bodyweight exercises such as squats, push-ups or swimming are suitable for strengthening the body without overloading the developing muscles and bones.
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Can lifting weights stunt a child’s growth?
A common myth regarding children and weightlifting involves the idea that it will affect the child’s height by damaging their growth plates, which are the areas of bone growth. When the young reach physical maturity, the growth plates turn into hard bones. They become softer as a child develops and are more susceptible to damage. However, properly designed strength training programs have no negative effects on growth plate health, according to the American Academy of Pediatrics.
“If good supervision and program design are valued, weightlifting will not affect a child’s height. In fact, safe and proper strength training helps promote bone health,” says Dr. Ashai.
But lifting weights in children can have some side effects:
- When young children lift while carrying more or less than their body weight, they may suffer injuries in the form of muscle or tendon injuries.
- Doing too much weightlifting without allowing time to recover causes overuse injuries such as tendinitis or stress fractures.
- Overburdening children with weightlifting or exercise ultimately leads to burnout and stress, which gives them a point of hatred for any form of physical activity.
- Without proper training, children would lift weights with poor technique and end up developing chronic posture, muscle imbalance, and musculoskeletal problems in the future.
What are the benefits of lifting weights?
If done correctly, training with weights not only increases muscle strength, but also provides the following benefits:
- Weight-bearing exercises increase bone density.
- Strength training helps burn calories more efficiently by increasing muscle mass and thereby improving metabolism.
- Stronger muscles, especially the back and core, improve posture.

How to start lifting weights?
Once your child reaches the right age, they should first prioritize proper form and technique over heavy weightlifting. A good place to start would be to start with bodyweight exercises like squats, lunges or push-ups, or with very light weights.
Safety precautions include the following:
- It is essential that your child warms up for 5 to 10 minutes before any activity to prepare their muscles.
- Have them focus on proper form and use light weights.
- Once they feel they can do 10 reps without working too hard, they can increase the weight very gradually.
- Like adults, children should also rest for at least a full day between training each muscle group like back, legs, hips, abdomen and chest.
- A coach or fitness trainer, who has worked with young people to train muscles, must supervise the sessions to ensure that the child maintains good technique.
- Talk to your doctor before letting your child begin a weight training program, especially if he or she has medical problems such as heart problems and uncontrolled high blood pressure.
If your child likes sports, he might even be interested in strength training, especially bodybuilding. But remind them that strength training is not about building big muscles, but about increasing strength and endurance. Supervision is important, so use a qualified trainer to avoid injury.
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