By Emily Pappas, MS

For decades, the public has believed that lifting weights is dangerous from the youth population….believing it stunts growth, or it is inherently dangerous….

But in 2019, the US Department of Health & Human Services provided us with a new narrative….

Keep reading to learn the TRUTH about youth lifting and what MYTHS need to be busted FOR GOOD.

MYTH: It’s dangerous to lift when you are young.

FACT:  A properly structured weight training regimen is not only safe, but highly effective for both children and adolescents!  Lifting has a wide range of benefits for youths, including increased bone density, increased energy levels, better sleep, and more coordination.  Young athletes who weight train also experience a DECREASED risk of injury in other activities, as their bodies are stronger and better trained for the types of movements performed in sports.

MYTH: Lifting at a young age increases your risk of injury.

FACT:  Young athletes who weight train actually experience a DECREASED risk of injury in other activities, as their bodies are stronger and better trained for the types of movements performed in sports.  Much of this myth comes from athletes who do not receive proper instruction in weight training early in their career and therefore perform lifting exercises incorrectly (and unsafely). When movements are taught properly and executed safely, the benefits of strength training at a young age are indisputable.

MYTH:  Lifting stunts your growth.

FACT: Lifting improves bone density and grow muscles – two vital pieces of the equation for a strong, healthy body as an adult.  In addition, lifting helps young athletes maintain healthy weight, build better posture, and increase range of motion, all of which contribute to an overall healthy development into adulthood.

MYTH:  Building muscle too young affects your development and will make young athletes “bulky”.

FACT:  Pre-pubescent athletes are not in any danger of becoming “too bulky” via weightlifting as their bodies are not hormonally equipped!  Instead, lifting as a young athlete will instead positively influence her body chemistry by affecting certain enzymatic functions and thereby increase resistance to diseases.  

Adolescent athletes experiencing puberty are more likely to have the hormonal makeup to support higher levels of muscle growth, but a properly planned and executed training plan supplemented with solid nutrition will guide an athlete in the right direction without fear of overtraining.

ABOUT THE AUTHOR

Emily holds a M.S. in Exercise Physiology from Temple University and a B.S. in Biological Sciences from Drexel University. Through this education, Emily values her ability to coach athletes with a perspective that is grounded in biomechanics and human physiology. Outside of the classroom, Emily has experience coaching and programming at the Division I Collegiate Level working as an assistant strength coach for an internship with Temple University’s Women’s Rugby team.

In addition, Emily holds her USAW Sport Performance certification and values her ability to coach athletes using “Olympic” Weightlifting. Emily is extremely passionate about the sport of Weightlifting, not only for the competitive nature of the sport, but also for the application of the lifts as a tool in the strength field. Through these lifts, Emily has been able to develop athletes that range from grade school athletes to nationally ranked athletes in sports such as lacrosse, field hockey, and weightlifting.

Emily is also an adjunct at Temple University, instructing a course on the development of female athletes.