If you’ve ever wondered if weight training is safe for kids, you’re not alone. Many parents worry that the activity is unsafe for children or may stunt their growth.

In fact, weight training is safe for children if they are supervised and instructed by a qualified adult. When weight training exercises are performed correctly in a controlled environment, many experts agree that the likelihood of injury is less than participating in sports or playing on a chaotic playground.

When children participate in a structured and properly-supervised weight training program, they may actually decrease their risks of injury by enhancing the strength of the musculoskeletal system and connective tissues.

Will weight training “stunt” my child’s growth?
There have been documented cases where unsupervised children have tried to lift too much weight, usually overhead, with improper form, and have damaged a growth plate.
But research indicates that proper weight training actually enhances growth and development. When kids train in a safe and progressive manner, bone mineral density, muscular strength, and connective tissue strength are increased, thus making the body stronger and potentially more injury resistant.

What's the right age for weight training? 
Although there is no standard age for a child to begin, there are ways to determine a child’s readiness for weight lifting.

• Physical readiness. As with any sport or physical activity, consult a physician prior to training.
• Mental readiness. A child must be able to follow directions and execute exercises with proper form. If a child is mature enough to participate in organized sports or activities, he or she is probably ready to begin weight training.
• Appropriate goals. Until the onset of puberty, children will not make significant improvements in muscular size due to a lack of circulating hormones in their bodies. They will, however, gain strength and improve their body composition.

If your child is interested in weight training, seek the advice of a certified, educated, fitness professional who is experienced in working with children. Done properly, weight lifting can establish a solid foundation for a lifetime of participation in physical activity.

Jay Dawes M.S. is a faculty instructor in the Kinesiology and Health Studies Department at the University of Central Oklahoma, and is the owner/head trainer of OneEighty Personal Training. He is currently pursuing his PhD. in Health and Human Performance/Sports Medicine at Oklahoma State University, and holds certifications through the National Strength and Conditioning Association, the American College of Sports Medicine, and the American Council on Exercise.