Resistance training, done properly, can provide many health benefits even in children and adolescents. However, there remain many misconceptions about the downsides in youth.
Myth: Not needed or useful until after puberty.
Fact: Prepubertal children can get stronger and improve physical performance (such as jumping and running) through increased neuromuscular recruitment.
Myth: Will make young children too bulky or “muscle bound.”
Fact: Prepubertal strength gains do not primarily occur through increased muscle size, but rather from improved efficiency of neuromuscular communication or recruitment.
Myth: Stunts growth or harms growth plates.
Fact: Well-designed resistance training programs have not been shown to have any negative effects on growth; in fact, they can help build stronger bones.
Myth: Resistance training increases risk of injury.
Fact: Resistance training is a safe activity with proper technique and supervision. Additionally, gains in neuromuscular recruitment, core and joint stability and strength, and mobility has potential to decrease risk of injury during sport.
Myth: Resistance training makes you less flexible.
Fact: With proper technique and use of full range of motion, resistance training requires and can improve flexibility and joint mobility.
Myth: My child doesn’t have access to weights for an effective resistance program.
Fact: Programs using body weight and/or light band exercises can be an excellent foundation for resistance trainingwith little or no additional equipment necessary.
Myth: Resistance training only helps athletes or kids in sports.
Fact: Resistance training can help all youth – helping with strength, self-esteem, joint mobility, body composition, and cardiovascular health.
Myth: My child doesn’t have time to do resistance training every day.
Fact: Resistance training just twice per week has health benefits.
References
Last Updated
07/22/2026
Source
American Academy of Pediatrics