Is Strength Training Safe for Youth? Is it effective?

As parents, it is natural to be protective of your young athletes. When you hear that our program includes resistance training and plyometrics, questions about safety, growth, and effectiveness often arise immediately.

Here are some of the most common questions and concerns I get from parents inquiring about training with PPT:

Is strength training dangerous for youth?
Won’t lifting stunt their growth?
Aren’t they too young? What age is the right age to start strength training?
Will they actually get results (bigger, stronger, faster, improved performance)?
Will it really reduce the likelihood or severity of injury?
What does a safe and effective program look like (duration, frequency, sets, reps, loads)
What happens if they stop training?

Rather than provide my opinion I dove into the research to try and see what the science says. I found 12 different papers ranging from some of the most cited position papers to research on safety and effectiveness to the most recent research coming out the last couple years.

Here’s what we know based on these sources:

1. Is strength training dangerous for youth?

No, strength training is not dangerous for youth when properly supervised and designed with age-appropriate guidelines. In fact, it is safer than many other common sports and recreational activities. Injury rates in supervised resistance training settings are exceptionally low. Most reported injuries are accidental and preventable, often resulting from improper technique, excessive loading, or lack of supervision (particularly with home equipment). Current research suggests that supervised training with weights and resistance machines is a safe activity for children and adolescents.

Key Sources:

A 1994 statistical analysis from surveys and competitions of largely school age participants in Britain found that injury rates of weight training were 0.0012 injuries per 100 participation hours, making it significantly safer than team sports such as soccer (0.14 injuries per 100 hour). Note this study did NOT include injury rates for basketball but another study referenced in this paper had similar conclusions that weight training (0.0035 injuries per 100 participation hours) to be significantly safer than basketball (0.03 injuries per 100 participation hours). [4]
A 2020 Policy Statement by the American Academy of Pediatrics states that children can gain strength with low injury rates if activities are well supervised and emphasize proper technique. It clarifies that the National Electronic Injury Surveillance System (NEISS) injury data that initially raised concerns about injuries from the use of weights and resistance training often reflects accidents from unsafe behaviour, in unsupervised settings on home equipment.[1]
A 2014 International Consensus Position Paper on Youth Resistance Training stated that 77.2% of injuries are accidental and prevented with supervision. It notes that ground reaction forces in play/sports (5-7x body weight) often exceed those experienced during resistance training [2].

2. Won’t strength training stunt a youth’s growth?

No. There is no scientific evidence that resistance training stunts growth. On the contrary, resistance training (and weight-bearing exercise in general) is beneficial for bone health. It has been shown to increase whole-body bone mineral density (BMD) and improve bone geometry, which is critical for long-term skeletal health and the prevention of osteoporosis later in life. Research now indicates that childhood is an opportune time to engage in weight-bearing exercise, as the mechanical stress enhances bone mineral density and bone structure, which is vital for long-term skeletal health. Experimental programs have shown no negative effect on linear growth (height) or growth plate health.

Key Sources:

A 2006 paper reviewing over 20 reports dealing with experimental resistance training protocols found that resistance training did NOT influence growth in height and weight of pre- and early-adolescent youth [5]
The American Academy of Pediatrics (AAP), 2020 Policy statement states definitively that appropriately designed resistance training programs have “no apparent negative effect on linear growth, physeal health, or the cardiovascular system” [1]
A 2025 review of youth strength training mentions that strength training is associated with increased bone mineral density and that fears of growth plate injury were based on unsupervised/improper training.[11]

3. Aren’t youth too young for strength training? What age is the right age to start strength training?

The research and papers indicate that children that are ready for organized sports are ready for strength training. It suggests that children are ready for strength training when they are emotionally mature and capable of following directions, rather than based solely on their age. Resources indicate that children as young as 5 to 7 years old can safely participate in resistance training, using body weight or light resistance, provided they can competently follow coaching instructions and use age-appropriate equipment.

Drawing on decades of personal experience coaching youth in sports and strength training, I generally advise introducing dedicated strength training to slightly older children. While the exact age should remain flexible, this typically falls around age 12.Young children should initially play various sports to learn diverse movements. Within their favorite sport, proper warmups and instruction naturally build fundamental strength. Formal strength training should wait until children are older and more disciplined.

Key Sources:

The American Academy of Pediatrics (AAP), 2020 Policy statement suggests that if a child can participate in sports (around age 5), they can begin some form of resistance training using exercises like frog jumps, bear crawls, crab walks, kangaroo hops, and one-leg hops[1]
A 2018 paper on the benefits and characteristics of resistance training in youth found that there are “no minimum age requirements for participation in resistance training and noticeable improvements in muscular fitness following resistance training have been shown in children as young as 5 to 6 years” provided they are “emotionally mature enough to accept and follow directions and display competency in balance and postural control”. Additionally participants ”need to be familiar with basic exercise etiquette including handling and storage of exercise equipment.” [12]
A 2025 Systematic Review on Strength Training in Children discussed the benefits of strength for elementary school students (ages 6 to 12) and highlights that early childhood is an ideal period to carry out strength training programs in educational settings [8]

4. Will youth actually get results from strength training? (bigger, stronger, faster, improved performance)?

Yes, they will get results, but the type of results depends on puberty, effort and training design variables such as training frequency. .

Stronger: Children make significant strength gains (often 30–40%) primarily through “neural adaptations” (better muscle recruitment) rather than muscle growth.
Bigger: Significant hypertrophy (muscle size) is limited until puberty/adolescence due to hormonal differences (testosterone), though some lean body mass gains are possible.
Faster/Performance: Training improves motor performance skills like sprinting, jumping, and agility. It also improves VO2max (aerobic capacity) and sports-specific metrics.

Key Sources:

A 2025 systematic review and meta-analysis on the effects of supervised strength training in youth found statistically significant improvements in VO2max, upper and lower limb strength, and sprint performance following 8-12 week programs of 2-3 training sessions per week [9]
The American Academy of Pediatrics 2020 Position statement explains that prepubertal strength gains are primarily “neurologic” without resultant muscle hypertrophy. [1]
A 2025 Review of the Evidence of Youth Strength Training Benefits, Consideration and Recommendations also discusses that neural adaptations are primarily responsible for strength increases in youth, particularly prepubescents.[11]
A 2006 evidence- based review on weight training in youth confirmed significant improvements in muscular strength but noted that changes in estimated body composition/size were minimal in pre-pubertal youth. [5]
The 2009 National Strength and Conditioning Association (NSCA) Position Paper on Youth Resistance Training explains that Strength gains of roughly 30% are typical after short-term programs (8–20 weeks).[3]

5. Will strength training really reduce the likelihood or severity of youth injuries?

Yes. Resistance training is a proven strategy for injury prevention. Comprehensive programs that include resistance training can reduce the number of sports-related injuries in youth by approximately 35% to 50%. It helps correct muscle imbalances, strengthens tendons and ligaments, and prepares the body for the high forces experienced in sports (prehabilitation).

Key Sources:

A 2024 systematic review and network meta-analysis found that injury prevention programs reduced the incidence of overall injuries in youth team sports by approximately 35%, with strength training being a highly effective component (along with flexibility and stability).[7]
The 2020 American Academy of Pediatrics (AAP) Position Paper on Resistance Training for Children and Adolescents highlights “prehabilitation” to address joints at risk for overuse injuries and notes that resistance training contributes to decreased injuries in adolescent athletes. [1]
The 2014 International Consensus Positions Statement on Youth Resistance Training states that resistance training can reduce overuse injuries by approximately 50% in children and adolescents and reduces the risk of ACL injuries in adolescent females.[2]
A 2025 review of the evidence on youth straining states that predispositional factors for injury (low fitness, imbalances) can be reduced by 15-50% through proper training.[11]
A 2018 paper on the benefits and characteristics of resistance training in youth notes that properly administered programs may reduce injury risk and that resistance training has been shown to enhance movement biomechanics and functional abilities.[18].

6. What does a safe and effective youth strength training program look like (duration, frequency, sets, reps, loads)

You might be worried that “strength training” means your child needs to live in the gym or lift heavy weights every day. The science actually says the opposite: less is often more, especially for beginners.

A safe and effective youth resistance training program is defined by quality supervision, proper technique, and sensible progression rather than simply lifting heavy weights.[2][1][11][3]

Frequency: The consensus recommendation is 2 to 3 sessions per week on non-consecutive days.[9] [2][1][[11][3]. This allows adequate recovery (48–72 hours) between sessions[2][3].
Sets and Repetitions: For beginners, the standard is 1–2 sets of 8–15 repetitions using lighter loads to focus on motor skill development [1][2][3][11]. As the child matures and masters technique, this can progress to 2–4 sets of 6–12 repetitions with heavier loads (60–80% of 1RM) to maximize strength [1][2][3][6][9]. Power exercises (like plyometrics or weightlifting moves) typically use fewer repetitions (3–6) to ensure speed and form are maintained[2][3][12].
Duration: Effective programs typically last at least 8 to 12 weeks to show significant, measurable physiological adaptations, though strength gains can be seen sooner[1][2] [9]. Sessions generally last 45–60 minutes, including a dynamic warm-up and cool-down [1][9][6].
Loads: Beginners should start with light loads (or body weight) (often ≤60% 1RM). Once technique is mastered, loads can be increased by 5–10% progressively.[2][11]

7. What happens if they stop training?

Detraining: Training-induced strength gains in youth are impermanent [2][3]. Research indicates that strength and power levels regress toward baseline values after 8 to 12 weeks of cessation (detraining)[1][2][12][5]. To maintain gains, a maintenance program (at least 1 session per week) is often required [3], or youth should be encouraged to view resistance training as a year-round commitment [2][5].

References

Position Statements

Stricker, P. R., Faigenbaum, A. D., et al. (2020). Resistance Training for Children and Adolescents. American Academy of Pediatrics (AAP) Clinical Report. View Study
Lloyd, R. S., Faigenbaum, A. D., et al. (2014). Position Statement on Youth Resistance Training: The 2014 International Consensus. British Journal of Sports Medicine. View Study
Faigenbaum, A. D., et al. (2009). Youth Resistance Training: Updated Position Statement Paper from the National Strength and Conditioning Association. Journal of Strength and Conditioning Research. View Study

Key Studies on Safety & Effectiveness

Hamill, B. P. (1994). Relative Safety of Weightlifting and Weight Training. Journal of Strength and Conditioning Research. View Study
Malina, R. M. (2006). Weight Training in Youth: Growth, Maturation, and Safety: An Evidence-Based Review. Clinical Journal of Sport Medicine. View Study
Behringer, M., et al. (2010). Effects of Resistance Training in Children and Adolescents: A Meta-Analysis. Pediatrics. View Study

Recent Research Updates (2018–2025)

Robles-Palazón, F. J., et al. (2024). A systematic review and network meta-analysis on the effectiveness of exercise-based interventions for reducing injury incidence in youth team-sport players. Annals of Medicine. View Study
León-Reyes, B. B., et al. (2025). Strength Training in Children: A Systematic Review Study. Children (MDPI). View Study
Moreno-Torres, J. M., et al. (2025). Effects of Supervised Strength Training on Physical Fitness in Children and Adolescents: A Systematic Review and Meta-Analysis. Journal of Functional Morphology and Kinesiology. View Study
Li, Y., et al. (2025). Effects of Physical Exercise on Whole-Body Bone Mineral Density in Adolescents: A Systematic Review and Meta-analysis. Sports Health. View Study
Smith, C. (2025). Reviewing the Evidence: Youth Strength Training—Benefits, Considerations, and Recommendations. European Journal of Sport Sciences. View Study
Drenowatz, C., & Greier, K. (2018). Resistance Training in Youth: Benefits and Characteristics. Journal of Biomedicine.