How Old Do You Have to Be to Lift Weights?

Lifting weights is a great way to promote overall fitness and build a stronger, healthier body. However, when it comes to children and teens lifting weights, there are some important factors to consider. At what age is it safe to start lifting weights, and what should parents, guardians, and young lifters know about the benefits and risks of this activity? In this article, we’ll explore some of the key insights and advice around lifting weights for young people.

Physical Changes

One key reason why age is an important factor to consider when lifting weights is that children and teens are still experiencing significant physical growth and development. Growth plates, which are areas of developing cartilage tissue at the end of long bones, allow for bone growth and development. However, these growth plates are more vulnerable to injury than adult bone tissue. Additionally, young people may not yet have fully developed muscle strength and coordination, which can make lifting weights challenging and potentially risky.

Benefits and Risks

The potential benefits of lifting weights for young people are many. For example, regular weightlifting can help build stronger muscles, bones, and joints, which can lead to better overall fitness and performance. It can also help young people develop healthy habits around fitness, such as exercising regularly and maintaining a balanced, nutritious diet.

However, there are also some important risks to consider. For example, lifting weights that are too heavy or with improper technique can lead to injury, particularly to the growth plates. It’s important to work with a qualified trainer or coach who can help young lifters develop proper technique and identify an appropriate weight range based on their strength and physical development.

Advice for Parents

If you’re a parent or guardian of a young person who is interested in lifting weights, it’s normal to have some concerns or questions. Here are some tips and advice to keep in mind:

  • Make sure your child is developmentally ready to lift weights. This may vary based on age and other factors, so consider consulting with a qualified trainer or coach.
  • Find a qualified trainer or coach who can work with your child to develop proper technique and a safe weight range.
  • Encourage your child to stay properly hydrated and rested, and to maintain a healthy, balanced diet.
  • Help your child set realistic goals and track their progress over time.
  • Finally, be sure to talk with your child about the importance of proper technique and safety, and to encourage them to listen to their bodies and stop if they feel pain or discomfort.


There are a number of common myths and misconceptions about lifting weights and children. Here are a few examples:

  • Myth: Lifting weights will stunt a child’s growth. In fact, there is no evidence to support this claim. While injuries to growth plates can have a negative impact, lifting weights in a safe and supportive environment is unlikely to impact height or development.
  • Myth: Young people should only lift light weights. While it’s important to start with a manageable weight range, gradually increasing weight as fitness and strength improves is a key part of building muscle and promoting fitness.
  • Myth: Children and teens don’t need to lift weights. While young individuals may be active and engaged in other forms of physical activity, such as sports or outdoor activities, lifting weights can offer unique benefits and promote overall health and wellness.

Advice for Young Lifters

If you’re a young person who is interested in lifting weights, here are some tips and advice to keep in mind:

  • Start with a manageable weight range and focus on proper technique and form.
  • Work with a qualified trainer or coach who can help you develop a safe and effective lifting plan.
  • Incorporate other forms of physical activity, such as cardio and flexibility exercises, into your fitness routine.
  • Eat a healthy, balanced diet and drink plenty of water to stay properly fueled and hydrated.
  • Keep track of your progress and set realistic, achievable goals for yourself.


Lifting weights can be a great way for young people to build strength, fitness, and healthy habits. However, it’s important to approach weightlifting with caution and care to avoid injury and promote safe and effective technique.

Parents and guardians should work with qualified trainers or coaches to help their children develop a safe and effective weightlifting plan, and young lifters should focus on proper technique, balanced nutrition, and regular physical activity in addition to weightlifting. With the right approach, lifting weights can be a positive and rewarding experience for young people interested in fitness and wellness.

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By Happy Sharer

Hi, I'm Happy Sharer and I love sharing interesting and useful knowledge with others. I have a passion for learning and enjoy explaining complex concepts in a simple way.

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