Why Resistance Training Is Safe—and Essential—for Growing Kids

Let’s be real—being a parent means carrying the weight of endless decisions, especially when it comes to your child’s health and future. You want to give them every chance to grow into strong, confident humans—but without putting them at risk. So, when you hear the old warning that “lifting weights stunts growth,” your instincts kick in. Fear takes over. What if it’s true?

It’s not.

That fear comes from decades-old misinformation. It comes from a time when kids were thrown under heavy barbells with no guidance, no coaching, and no understanding of biomechanics. But we don’t live in that world anymore. Today, we have science. We have standards. We have answers.

Modern research tells us a different story—one full of promise. Resistance training for youth athletes doesn’t stop growth. In fact, it supports it in powerful, long-lasting ways. A study published in Pediatrics by the American Academy of Pediatrics (2020) confirms that strength training, when properly designed and supervised, does not negatively impact growth plates or linear height development. Instead, it strengthens bones, promotes muscular development, and decreases the risk of sports injuries.

A 2006 review in the Clinical Journal of Sports Medicine found no negative effects on height or weight in youth participants engaging in strength training. The review emphasized that injury rates were very low—especially when supervision and proper technique were prioritized.

Lesinski et al. (2016), in a meta-analysis published in the British Journal of Sports Medicine, concluded that youth strength training leads to significant improvements in performance outcomes and muscular strength without adverse effects. These gains translate to real-world benefits: better movement, better control, and better protection from injury.

And let’s talk about injury. In a world where overuse injuries are on the rise in youth sports, resistance training is actually part of the solution—not the problem. Faigenbaum et al. (2009) stress that strength training for youth performance reduces the risk of injuries by improving neuromuscular coordination and movement efficiency. Their research reinforces what many in the strength and conditioning field have known for years: strength training builds resilience.

We’ve seen it firsthand at Prepare for Performance. We’ve worked with kids who were shy, injured, or overlooked—and watched them grow into athletes who believe in themselves. They move better, they think clearer, they handle adversity with grit. Why? Because they’ve put in the work. Not reckless work. Not unsupervised ego lifting. But intentional, structured training that meets them where they’re at and brings out their best.

This isn’t about chasing medals or forcing a kid to grow up too fast. It’s about giving them tools. Tools to move safely. To lift their bodies with purpose. To trust their strength. Strength training isn’t about becoming someone else—it’s about becoming who they already are, just stronger, smarter, and more grounded.

So if your child wants to train, let them. With proper coaching, safe strength training for kids becomes a foundation—not a risk. It’s not just for the gifted athletes or the driven teenagers. It’s for any kid who wants to feel powerful in their body and capable in their mind.

At Prepare for Performance, we believe in training the whole athlete: mind, body, and heart. We use research-based programming, age-appropriate methods, and an environment where every young athlete feels seen and supported.

Book a free 7-day performance pass or schedule a strategy call today by clicking here or DM us on Instagram @trainwithpfp.