Should kids lift weights?

 Hi James!

Thanks for answering my previous questions! (I don't respond on your website as 'Blogger' wants me to log in with my Google details which I'd prefer not to do. A shame they don't offer user accounts themselves) I really enjoy reading your blog and watching your youtube channel.

I was wondering what your view is on children strength and weight training? Can any of your programmes or exercises be used by them? My son is 10 and he's pretty active in sports. His body type is the same as what mine was at that age, a classic ectomorph. I waited till I was 18 before starting weight training, with the view in previous decades being that one should wait till their body is fully grown before commencing weight training.

That view seems to have changed, with many doctors and scientists saying there is no evidence to prove that weight training for children stunts their growth or is detrimental. There are still some medical experts who think weight training shouldn't be done by young people whose bones and growth plates haven't fully developed. In the middle of both views are medical experts who say that lifting weights isn't safe but calisthenics are.

I were wondering if it were safe for my ten year old son to do barbell squats or sissy squats, bench press or dips, and pull ups.

What's your take on it?

Best regards and thanks!

Kalwant

Leeds, England


My Answer: While there is no evidence that weight training stunts growth, certain exercises can make you shorter, albeit temporarily.  This applies to both kids and adults.  Exercises that place axial load on the spine (barbell squats, deadlifts, shrugs, overhead press, etc.) can exaggerate kyphosis and lordosis, making you shorter.

So there is some truth that calisthenics would be "safer" than weights, since with bar calisthenics such as pull ups and dips have you  hanging from the bar(s) to stretch the muscles and decompress the spine.

A combination of calisthenics and weight exercises is safe for your son, as long as he's properly supervised.

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