Resistance Training for Kids — What Every Parent Should Know
- Dr. Nicole Ballantyne
- Jan 9
- 2 min read
There’s a lot of confusion out there about whether children should do resistance training — and whether it’s safe. As a clinician, I get asked this all the time by patients and parents. Let’s unpack what the evidence really says.
1. Resistance Training Isn’t Just for Adults
Most people picture gym-based strength training as heavy weights and bodybuilders — but resistance training is simply any exercise that makes muscles work against force. This can include body weight movements, medicine balls, resistance bands, and eventually weights as kids mature. Research supports benefits of strength training across the entire lifespan — from youth through older age.
2. “Will Strength Training Stunt My Child’s Growth?”
This is one of the most common questions I hear — and the good news is: there’s no scientific evidence that age-appropriate, supervised resistance training stunts growth.
Myths about lifting weights and growth plates are still common, but high-quality evidence shows that when training is age-appropriate, safe, and supervised, it is not harmful to normal skeletal development.
3. What Does Age-Appropriate Training Look Like?
For younger kids (e.g., elementary school ages), resistance training should focus on:
Fun movement patterns
Bodyweight exercises like squats, push-ups, lunges
Games that promote coordination and balance
Resistance bands and light implements
Heavier weights can be introduced gradually — when a child is mature enough to follow directions and use safe form.
4. Benefits Beyond “Getting Strong”
Resistance training isn’t just about muscle size:
Improved coordination & motor skills: helps athleticism and reduces injury risk
Stronger bones and joints: loading tissues safely promotes long-term skeletal health
Better metabolic health: muscle plays a role in glucose regulation
Enhanced confidence: mastering new movement skills builds self-esteem
Potential mental/cognitive benefits: some evidence links strength training with better mood and cognitive function
Lifelong physical activity habits: kids who move well and regularly are more likely to stay active into adulthood.
5. Safety First
Like any physical activity, resistance training carries some risk — especially if it’s unsupervised or inappropriate for a child’s maturity level.
To ensure safety:
✔ Start with supervised sessions
✔ Teach proper technique first
✔ Use age-appropriate loads
✔ Progress gradually
In fact, research suggests that supervised resistance training is one of the safest forms of physical activity compared with many competitive sports.
Key Takeaways for Parents:
✔ Resistance training can be safe and beneficial for children when supervised and age-appropriate.
✔ There is no evidence supporting the idea that strength training stalls growth.
✔ Kids benefit physically, psychologically, and socially from regular resistance-based movement.
✔ Encouraging early movement skills helps build a foundation for long-term health.
If you’re a parent wondering how to start your child with strength-building activities, I can design a program that’s tailored to their age, ability, and goals.
Stay moving. Stay well.
Dr. Nicole Ballantyne
📅 Book your appointment today!
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