Is weightlifting safe and sound for children and teenagers? Here’s what parents need to know

A muscular physique has always been popular, but over the last decade, people around the world have become increasingly conscious of their appearance, largely due to social media such as Facebook, Instagram and TikTok. This focus on body aesthetics has become particularly entrenched among Generation Z (born between 1997 and 2012) and subsequent generations who grew up surrounded by influential people and image filters.

The power of this trend is undeniable – the number of cosmetic treatments has increased in Spain increased by over 200% in less than 10 years.

Fortunately, this trend has led many youthful people to take care of their appearance in a more natural way: joining their local gym. In fact, Millennials and Gen Z are the main reason why the fitness industry is doing this increased by 20% as of 2020, making them the world’s highest spenders in the wellness category.

Under the broad umbrella of “fitness,” strength training took a backseat The American College of Sports Medicine’s 2023 Worldwide Fitness Trends Survey. Recently, time-honored strength training – which includes “Olympic” lifting such as squats and deadlifts – was ranked fifth in the rankings trend forecasts for 2025.

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Myths around strength training

It is often said that strength training is perilous for bone and muscle development at a certain age, and even that people who strength train at a youthful age may experience growth problems.

However, the benefits of strength training do exist definitely outweigh the risksand strength training has universally proven benefits at all ages. For children and youth these include improved motor skill development, healthier body composition (less fat and more muscle mass), fewer injuries, and a lower risk of developing chronic diseases in adulthood.

Academic achievement and depression

Although youthful people may sometimes have questionable motives for going to the gym, the benefits of strength training are scientifically undeniable. The latest research shows this Greater physical fitness is associated with better academic performanceand that strength training in youth can reduce symptoms of depression.

However, many people oppose the idea of ​​strength training at a youthful age, mainly due to its association with competitive sports such as bodybuilding and powerlifting. Many of us wrongly believe that training at the gym is all about lifting bulky weights and pushing the body to its limits. This can be compared to the occasional jog or bike ride to running a marathon or cycling a stage of the Tour de France.

Children always exerted themselves physically in a way that would not surprise them. Is it more perilous to lift a 10 kg barbell or to piggyback on a friend weighing 40 kg or more? The former sets off an alarm signal, while the latter is perceived as normal, even though it requires little control or technique under a much greater load.

In strength training, as in many aspects of life, the emphasis should not be on what someone does, but on how they do it. Strength training for children should not involve imitating or duplicating adult training – it should be adapted to the stage of development they are at.

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A proper routine is indispensable

The World Health Organization recommends that children under 18 years of age perform strength and musculoskeletal exercises (including high-impact activities such as jumping) at least 3 days a week with at least 1 hour of physical activity per day.

Children and teenagers typically perform these types of strength and energy movements – which are also very helpful for motor development – as part of unstructured games. However, with screen addiction is at an all-time highPerhaps it’s time to actively promote strength training among youthful people.

To do this, current guidelines for strength training in children emphasize the importance of prioritizing technique when performing exercises. This means gaining weight very gradually, taking regular rest periods and keeping a close eye on signs of fatigue.

No exercise program is suitable for all ages, so the best advice would be to avoid the wonder recipes that dominate social media and seek support from a qualified professional. Physical education teachers can support you create a personalized training program and develop technique, and they can show you that the real secret to success is turning strength training into a routine.