Adolescent Weight Lifting: Safe, Smart, and Strong by Megan Schneider Senior APA Physiotherapist

As a physiotherapist working with young people, I often hear concerns from parents about adolescents engaging in weight lifting. The questions are valid: Is it safe? Will it stunt growth? What are the benefits? Fortunately, decades of research and updated clinical guidelines now give us clear answers.

The Myth of Growth Plate Damage

One of the most persistent myths is that weight lifting can damage growth plates and stunt growth. However, evidence shows that properly supervised resistance training does not negatively affect growth or development. In fact, when done correctly, it can enhance bone density, muscular strength, and overall physical health

There are many physical and psychological benefits to strength training and starting this early in life is a great way to establish positive benefits early, which can be carried through to adulthood. Some benefits for adolescent strength training include:

1. Muscular Strength and Power

Resistance training significantly improves muscular strength and power in adolescents. These gains are primarily due to neuromuscular adaptations, especially in prepubescent youth, rather than muscle hypertrophy. Enhanced motor unit recruitment and coordination lead to strength improvements even without visible muscle growth

2. Bone Health and Density

Weight-bearing resistance exercises stimulate bone mineralisation, which is crucial during adolescence, a peak period for bone development. This can help reduce the risk of osteoporosis later in life.

3. Body Composition and Metabolic Health

Resistance training helps reduce body fat and increase lean muscle mass. It also boosts resting metabolic rate, making it a valuable tool in weight management.

4. Cardiovascular Health

Although traditionally associated with aerobic exercise, resistance training has been shown to improve blood lipid profiles and cardiovascular risk factors in adolescents, especially when combined with aerobic activity

5. Injury Prevention

Strengthening muscles, tendons, and ligaments through resistance training enhances joint stability and movement control, reducing the risk of sports-related injuries. It’s particularly effective when integrated into long-term athletic development models.

7. Mental Health and Psychosocial Well-being

Engaging in resistance training can boost self-esteem, reduce symptoms of depression and anxiety, and promote a positive body image. Structured programs often foster discipline, goal-setting, and social interaction

Weight lifting isn’t just about building muscle. Adolescents who engage in resistance training experience:

·      Improved cardiovascular health

·      Better body composition

·      Enhanced mental health and self-esteem

·      Reduced risk of sports injuries

·      Improved motor skills and physical literacy

·      Improved neuromuscular control

How to Start Safely

Here are some physiotherapist-approved tips for introducing adolescents to weight lifting:

1.     Start with bodyweight exercises to build foundational strength and technique.

2.     Use light resistance (e.g., resistance bands, light dumbbells) and focus on form.

3.     Train 2–3 times per week, allowing rest days for recovery.

4.     Include a proper warm-up and cool-down in every session.

5.     Avoid maximal lifts (e.g., 1-rep max testing) until late adolescence.

6.     Make it fun and engaging. Variety and enjoyment are key to long-term adherence.

To create a program the elicits ongoing improvements and progressions, it is important to follow progressive loading principles. Progressive loading refers to the gradual increase in training stimulus, including resistance, volume, or complexity. This is done to promote strength, endurance, and neuromuscular adaptations safely.

1. Start with Technique and Movement Quality

·      Adolescents should begin with bodyweight exercises and light resistance to master proper form.

·      Emphasis should be placed on motor control, posture, and breathing.

·      Gains in strength during early stages are primarily neurological, not muscular hypertrophy

2. Use the Principle of Progressive Overload

·      Gradually increase resistance, repetitions, or sets over time.

·      For example, increase weight by 5-10% once the adolescent can complete the current workload with ease and proper form.

·      Avoid sudden jumps in intensity to reduce injury risk

3. Train Within Repetition Maximum (RM) Zones

·      Use RM targets (e.g., 10RM = weight that can be lifted for 10 reps) to guide intensity.

·      For strength: 6-10RM range (moderate to high intensity)

·      For endurance: 12-15RM range (lower intensity)

·      Adjust resistance as strength improves to stay within the target zone

4. Prioritise Supervision and Recovery

·      Supervision by qualified professionals is essential.

·      Ensure 48 hours of rest between sessions targeting the same muscle group.

·      Avoid training to failure or maximal lifts until late adolescence

5. Incorporate Periodisation

·      Use training cycles (e.g., 4-6 weeks) with planned variations in intensity and volume.

·      Include deload weeks to allow recovery and prevent overtraining.

·      Periodisation helps maintain motivation and reduce burnout

6. Monitor for Signs of Overtraining

·      Watch for fatigue, mood changes, or performance decline.

·      Adjust training load if signs of overuse injuries or burnout appear.

So now you might be thinking what age can my adolescent start resistance based training? Below outlines the age and type of training that can be done. The focus throughout should always be on correct form and avoiding maximal lifting.

·      Ages 7-10: Children can begin basic strength training using bodyweight exercises (e.g., squats, push-ups, planks) and light resistance (like resistance bands or medicine balls). The focus should be on form, control, and fun, not muscle size or heavy lifting.

·      Ages 11-13: Preteens can start using light free-weights or machines under supervision. Emphasis should remain on technique and higher repetitions (10–15 reps), not on lifting heavy.

·      Ages 14 and up: Teens can gradually progress to more traditional weight training programs, including progressive overload, as long as they are supervised and avoid “maxing out” (lifting the heaviest possible weight).

Final Thoughts

Weight lifting for adolescents, when done right, is not only safe, it’s highly beneficial. As a physiotherapist, I advocate for education, supervision, and individualised programming to ensure young people build strength safely and confidently.

If you're a parent, coach, or teen interested in starting a resistance training program, consult with a physiotherapist or certified strength and conditioning specialist. Together, we can build a foundation for lifelong health and fitness.

References:

American Academy of Pediatrics. (2008). Strength training by children and adolescents. Pediatrics, 121(4), 835–840. https://doi.org/10.1542/peds.2007-3790

American Academy of Pediatrics. (2001). Strength training by children and adolescents. Pediatrics, 107(6), 1470–1472. https://doi.org/10.1542/peds.107.6.1470

Stricker, P. R., Faigenbaum, A. D., McCambridge, T. M., et al. (2020). Resistance training for children and adolescents. Pediatrics, 145(6), e20201011. https://doi.org/10.1542/peds.2020-1011

LaBotz, M. (2020, June 2). Don’t resist resistance and strength training in children. AAP Journal Blogs. https://publications.aap.org/journal-blogs/blog/2749/Don-t-Resist-Resistance-and-Strength-Training-in

American Academy of Pediatrics. (n.d.). Care of the young athlete: Strength training [PDF]. https://www.aap.org/globalassets/publications/coya/strength_training_final_secured.1.0.pdf

American Academy of Pediatrics. (2020). Resistance training for children and adolescents. Pediatrics, 145(6), e20201011. https://doi.org/10.1542/peds.2020-1011

Faigenbaum, A. D., Kraemer, W. J., Blimkie, C. J. R., Jeffreys, I., Micheli, L. J., Nitka, M., & Rowland, T. W. (2009). Youth resistance training: Updated position statement paper from the National Strength and Conditioning Association. Journal of Strength and Conditioning Research, 23(5), S60–S79. https://www.nsca.com/globalassets/about/position-statements/position_stand_youth_resistance_training---2009.pdf

Williams, C. E. (2013). Youth performance and fitness—Strength and conditioning information for parents. Personal Training Quarterly, 2(3). https://www.nsca.com/education/articles/ptq/youth-performance-and-fitnessstrength-and-conditioning-information-for-parents/

Brenner, J. S., & Watson, A. (2024). Overuse injuries, overtraining, and burnout in young athletes. Pediatrics, 153(2), e2023065129. https://doi.org/10.1542/peds.2023-065129