For years, parents have heard the same warning:

“Don’t let kids lift weights — it will stunt their growth.”

It sounds reasonable… but it’s not true.

Research from the last 30 years consistently shows that strength training is safe for children and teens when done properly — and may even help them grow stronger, healthier, and more resilient.

Here’s what parents, coaches, and young athletes should really know.

What Makes Strength Training Unsafe?

Strength training becomes risky when:

• teens lift with poor technique

• weights are too heavy too soon

• there is no trained supervision

• egos drive the workout

The issue is bad training, not weightlifting itself.

When Can a Teen Start Strength Training?

There isn’t a strict age.

Most kids can begin structured strength training around 10–12, but readiness depends more on maturity than age.

A young athlete is ready if they can:

• follow instructions

• maintain focus

• perform basic movements safely

• understand proper technique

Early training focuses on:

• bodyweight movements

• light resistance

• learning good form

• fun, positive experiences

Teens can progress gradually as their skills and confidence improve.

How Teens Can Lift Safely

✔ Start with technique, not weight

Master push-ups, squats, hinges, rows, and planks before adding load.

✔ Use slow, controlled progressions

Small increases over time > big jumps in weight.

✔ Get supervised by a trained professional

PTs, certified strength coaches, or trainers experienced with youth athletes.

✔ Avoid maximal lifts early on

There is no need for heavy 1-rep max testing.

✔ Make training enjoyable

A positive environment encourages long-term participation.

Bottom Line

Weightlifting does not stunt growth — poorly supervised training does.

When teens lift with proper technique, gradual progression, and good coaching, strength training becomes one of the safest and most beneficial activities for young athletes.