When Should Youth Athletes Start Lifting Weights? Debunking Myths & Building Strength Safely

One of the most common questions parents and coaches ask is: When should young athletes start lifting weights? Strength training is an essential part of athletic development, but there’s a lot of confusion around when it’s appropriate to start using weights and how it impacts growth and performance.

At Little Legends Football, we believe in age-appropriate strength training, focusing on body weight exercises in the early years before gradually introducing weights around 7th grade. Let’s break down the science, the myths, and the best approach to building strength safely for young athletes.

The Importance of Strength Training for Young Athletes

Strength training offers major benefits for youth athletes, including:

✅ Increased Power & Speed – Stronger muscles lead to better sprinting, jumping, and overall performance.

A study published in Pediatrics found that proper strength training can improve an athlete’s power output by up to 30%.

✅ Injury Prevention – Proper strength training builds muscle and joint stability, reducing the risk of sports-related injuries.

Research from the American Journal of Sports Medicine shows that youth athletes who engage in supervised strength training programs are 50% less likely to suffer injuries than those who do not.

✅ Improved Coordination & Balance – Body control is key for athletic success, and strength training enhances movement efficiency.

According to the National Strength and Conditioning Association (NSCA), youth strength training improves neuromuscular coordination, which helps prevent falls and missteps during gameplay.

✅ Boosted Confidence & Work Ethic – Young athletes who train consistently develop mental toughness and discipline.

A study from Psychology of Sport and Exercise found that youth athletes who participate in strength training report higher self-esteem and resilience compared to their peers.

However, timing and technique matter—and that’s where misconceptions come into play.

The Myth: Does Lifting Weights Stunt Growth?

One of the biggest concerns parents have is whether lifting weights can stunt a child’s growth. This myth has been around for decades, but the truth is there’s no scientific evidence to support it.

A 10-year longitudinal study published in the Journal of Strength and Conditioning Research found that properly supervised strength training has no negative effects on height or growth plates. In fact, it can enhance bone density and overall musculoskeletal health.

What does put young athletes at risk?

Poor technique, excessive weight, and unsupervised lifting. That’s why we emphasize the right approach at the right time.

The Best Age to Start Strength Training

🏋️ Ages 5-12: Focus on Body Weight ExercisesBefore hitting the weights, young athletes should master their own body weight. Exercises like push-ups, squats, lunges, planks, and pull-ups build foundational strength, mobility, and coordination without risking injury.

📌 Recommended Exercises for Young Athletes:

• Push-ups

• Squats

• Lunges

• Planks

• Jumping exercises

• Core work (sit-ups, leg raises)

  
  

🏋️ 7th Grade & Beyond: Introduce Weights Gradually

Once an athlete reaches 7th grade (around 12-13 years old) and has developed proper movement mechanics, they can start light resistance training using:

✅ Dumbbells & Kettlebells – Great for controlled, full-range movements.

✅ Resistance Bands – Helps develop strength safely with variable resistance.

✅ Body Weight & Weighted Variations – Progressions like weighted squats and push-ups add challenge without overloading joints.

At this stage, form and technique are more important than how much weight is lifted. Supervision from trained coaches or professionals ensures safety and effectiveness.

How to Avoid Injury & Train Safely

1️⃣ Focus on Form First – Perfect body mechanics before adding resistance.

2️⃣ Keep Reps High, Weights Light – Research from the American Academy of Pediatrics suggests that young athletes should perform 10-15 reps per set with light to moderate resistance to build endurance and strength safely.

3️⃣ Prioritize Mobility & Flexibility – Stretching and dynamic warm-ups reduce injury risks. Studies show that athletes who incorporate flexibility training into their routine are 30% less likely to suffer soft tissue injuries.

4️⃣ Supervise & Progress Slowly – Strength training should be structured, with gradual increases in weight over time.

5️⃣ Rest & Recovery Matter – Young athletes need at least 48 hours of recovery between strength sessions to allow muscles to repair and grow.

The Bottom Line

Strength training is a huge advantage for young athletes when done correctly. The key is focusing on body weight exercises until around 7th grade, then gradually introducing weights under supervision. The idea that weightlifting stunts growth is a myth—when done properly, it enhances development, prevents injuries, and improves performance.

By taking a measured, age-appropriate approach, we can set young athletes up for long-term success—on and off the field!

💪 Want to help your young athlete get stronger the right way? Start with body weight strength training, focus on form and consistency, and remember that strength is a journey, not a race.

Would you like a customized training plan for your youth athlete? Let us know how we can help! 🚀🏈