Can Kids Lift Weights? Here’s What You Should Know

Lately, more parents are asking me when it’s safe for their kids to start lifting weights. Some are curious, some are concerned, and some are just plain confused from all the mixed messages out there. One person says lifting young will wreck their growth. Another says it builds strong bones. So what’s real and what’s just noise?

Most injuries that happen in a gym setting don’t come from kids squatting or pressing. They come from goofing around, lifting without a plan, or not being supervised properly. When there’s structure, guidance, and a focus on technique, the gym becomes one of the safest training spaces your child can be in. It’s actually way less risky than sports like football, soccer, or gymnastics, where uncontrolled impacts and awkward landings happen every game.

One of the biggest fears parents have is whether lifting weights can stunt a child’s growth. I get it. It’s been repeated for decades. But the reality is, there’s zero solid evidence showing that proper strength training interferes with how a child grows. Growth plate injuries tend to come from high-speed sports collisions, not from a well-coached squat with a manageable load. When young athletes are taught the right way to lift, they build better movement patterns, stronger bodies, and more resilience.

Now here’s the part many people overlook. Most kids don’t see a barbell until high school, and by then, they’re often tossed into workouts with minimal guidance. But the truth is, starting earlier with proper coaching allows young athletes to learn movement quality, body control, and how to train smart before the pressure to compete takes over. It’s not about piling on heavy weights. It’s about laying down a solid foundation. That might mean learning with a broomstick, bodyweight exercises, or light dumbbells at first. But those early lessons go a long way.

Readiness isn’t about age. It’s about maturity. If your child can follow instructions, stay focused, and respect the training process, they can begin learning how to lift properly and safely. Of course, it helps when the person guiding them knows how to progress things, how to adjust for growth, and how to keep the training fun and age-appropriate. That’s where having the right coach makes all the difference.

So if you’re a parent sitting on the fence about youth training, know this. Strength training, when introduced the right way, is not only safe for kids but can be one of the best decisions you make for their physical development, confidence, and long-term health.

If you're ready to get your young athlete started or just want to make sure they’re learning the right way, I’ve got you.

Emmanuel Ofori

Your friendly neighbourhood fitness professional