Is Lifting Weights Safe for Youth Athletes? - Cedar Park Athlete Training

Ben Lustig
Jul 21
2 min read

youth athlete performing dumbbell squat at Barbell Coalition

We've been training youth athletes in the Cedar Park area for a long time, and one of the most common questions we hear from parents is:

“Is it safe for my child to lift weights?”

The short answer? Yes — when it’s done right.

In fact, strength training is one of the best things a young athlete can do to improve performance and stay healthy.

But let’s break down the long answer, because we know there’s a lot of confusion out there.

“Lifting Weights Stunts Growth”

Truth: There is no scientific evidence that properly supervised strength training stunts a child’s growth.

This myth has been circulating for decades, but it’s based on outdated fears — not research.

Growth is largely determined by genetics and nutrition, not whether or not your child lifts weights.
Studies show that well-structured strength training actually supports healthy bone development by increasing bone density and strength.

Unless your child is involved in high-impact trauma (like falling out of a tree or off a bike), their growth plates aren’t at risk from lifting a barbell with proper form.

three youth athletes performing hex bar deadlift at Barbell Coalition

“Strength Training Is Too Dangerous for Kids”

Truth: Strength training is far less dangerous than most youth sports.

Consider this:

The injury rates for strength training under supervision are significantly lower than in football, soccer, or basketball.
Most strength training injuries in youth happen when there is no supervision, poor technique, or using too much weight too soon.

That’s why, at Barbell Coalition, we:

Use age-appropriate programming
Start with bodyweight and basic movement mechanics
Focus on form before load
Ensure every athlete is coached and supervised 100% of the time

cedar park youth athlete performing dumbbell lunge at Barbell Coalition

“My Kid Isn’t Old Enough to Start Lifting Yet”

Truth: The best time to start is when they’re ready to learn.

That could be age 10, 12, or even 8 — it all depends on:

Their maturity level
Their coordination and ability to follow instructions
Their interest and motivation

We don’t throw weights on a kid’s back on Day 1. Instead, we build:

Body control
Core stability
Movement patterns (squat, hinge, push, pull, carry)

Then, when they’re ready, we begin loading — safely, progressively, and with purpose.

What the Research Actually Says

The National Strength & Conditioning Association (NSCA), the American Academy of Pediatrics (AAP), and the American College of Sports Medicine (ACSM) all agree:

Supervised strength training is safe and beneficial for children and adolescents.

Benefits include: