For years, one of the most persistent myths in fitness has been the idea that strength training is unsafe or inappropriate for young children. Warnings about stunted growth or joint damage have kept many parents, coaches, and educators from introducing kids to resistance-based exercise, despite little scientific evidence to back up those fears.
But that narrative is quickly changing.
A new systematic review, published this month in the journal Children, takes a deep dive into the latest research on strength training in elementary school-aged children. After analyzing 11 studies involving nearly 20,000 young participants, the authors present a clear and compelling message: strength training for kids is not only safe but also hugely beneficial.
What the Research Says
The review found that when properly supervised and age-appropriate, strength training can help children aged 6 to 10 years old improve:
• Muscle strength
• Motor performance
• Injury prevention
• Cognitive function
• Psychosocial development
• Overall health and quality of life
In other words, strength training doesn’t just make kids physically stronger, but it supports their brains, their emotional well-being, and even their success in the classroom.
Here’s a direct quote from the authors that sums it up well:
“Strength training in elementary school students not only improves physical and motor performance variables, but also contributes to the development of cognitive, psychosocial and health factors, representing an important means to improve the quality of life of students at an integral level.”
It’s Time to Ditch the Old Myths
It’s about time to retire the outdated belief that strength training is harmful to children. The evidence is clear: when done properly with good form, appropriate loads, and adult supervision, resistance training is safe and effective for kids. At Leo’s Fitness Lab, we provide all of these elements for kids of any age to develop in a healthy way.
In fact, early exposure to strength-based movement may reduce the risk of sports-related injuries and help children build healthy exercise habits that last into adolescence and adulthood.
Final Thoughts
As fitness professionals, coaches, parents, and educators, we need to stop asking “Is strength training safe for kids?” and start asking “How can we introduce it in a smart, supportive way?”
Kids don’t need barbells loaded with plates. Combined with encouragement and fun, bodyweight movements, resistance bands, medicine balls, and light weights, adaptive resistance training with ARX can go a long way in helping them thrive both physically and mentally.
Let’s raise strong kids not just in body but in mind and spirit, too.
By Luke Carson
Friend of Leo’s Fitness Lab and fellow out-of-state gym owner
