Should Kids Lift Weights?​

At the bottom of this post is a LINK to an amazing article that goes into detail including studies, statistics, and scientific research to answer this question.
The article is written by experts in the field who have been successfully training kids to lift weights for over 2 decades. They also have developed the certification for Youth coaches to become qualified to train kids to lift weights. 

They bust the myths like - Lifting weights will stunt their growth & Lifting weights will injure kids.
Once you read this article you will see how both of these are scientifically proven to be untrue. 

In fact, there is now evidence that strength training in the younger years may help ‘decrease’ injuries.
​This article is a must-read. 

This article also gives you the reasons why adding at least one strength training (functional fitness) workout into your child's weekly exercise is highly beneficial:-
  • Significant performance improvements in muscular strength
  • Power production
  • Running velocity
  • Change-of-direction speed
  • Positive alterations in overall body composition, reduce body fat, improve insulin-sensitivity in adolescents who are overweight, and enhance cardiac function in children who are obese. 
  • Can enhance the bone-mineral density and improve skeletal health

WOW, now for me it's even as basic as the benefit of building confidence and feeling like a strong amazing little human and feeling like they could try any sport or activity they like because they are so well-rounded with a strong foundation of all movement patterns they are FORMIDABLE! Imagine a child that FEELS confident and competent to try any sport or activity they want!

But wait…… There are some VERY IMPORTANT conditions / limitations that must be adhered to ensure that when kids are lifting weights they are SAFE!

All of the position papers, while supporting resistance training for kids (ages 3-17yrs) and acknowledging its importance to their general health and well-being, make recommendations on implementation.

The use of resistance training by children and adolescents is supported on the proviso that qualified professionals design and supervise training programmes that are consistent with the needs, goals and abilities of younger populations.

The link below describes this in great details but…..
The three main points that are stressed in the recommendations are:-
  1. Coaches working with kids should be properly trained to work with youth.
  2. The program used should be specifically designed for kids.
  3. Kids should be supervised & coached (never to be left alone to make their own choices when it comes to lifting weights)
Kids shouldn’t LIFT WEIGHTS………. Badly!

Imagine this, three 15yr old boys in the gym together, they are unsupervised and have not had any proper training on safe & effective lifting technique, Tommy says “Hey, Max bet you can't lift more than me” - well we all know where this will end up….Boys will be boys 
But, Children’s neurological development is the last to complete including and especially ‘decision making’.
So a child (defined as 3-17yrs old) may not yet be
ready to safely design their own weights program or choose correct weights or keep safe correct technique whilst lifting unsupervised. 

So YES, Kids can lift weights, as long as…..
  • They have a qualified coach
  • Their coach has designed the program for them
  • They are supervised whilst lifting weights!
So when they say they want to ‘join the gym’ with their mates, re-read this article and make an educated decision on ‘what’s best’ 
At Fit2SHiNE I am constantly working to provide a space for these kids who……..
WANT TO JOIN THE GYM and give them what they want whilst being the guide to keep them safe and ensuring their foundation is rock solid. I am constantly learning
and evolving our programs to ensure the kids also have fun, see strength gains and stay motivated to enjoy an active lifestyle. 
Fit2SHiNE is a licenced BrandX Method Training Centre. 
  • All our programs and training are provided by
    The BrandX Method. 
  • I am mentored monthly by the
    ​Founder Jeff Martin. 
  • I have my BrandX Method Professional Youth Coach Certification (and a Diploma in Child Studies)
  • I personally train all our coaches in the BrandX Method content. 
  • The majority of my team also are either primary school teachers or personal trainers or in the process of gaining an education specific to our field. 

Here is the link to this amazingly detailed article from The BrandX Method 
SHOULD KIDS LIFT WEIGHTS?
Fit2SHiNE is a licensed BrandX Method Training Centre