Is Weight Training For Kids Healthy Or Harmful?


Take a look at the picture above. It’s of brothers Giuliano, 6 and Claudiu, 4 – two tiny musclemen who are aiming to be the world’s strongest boys.

The kids are being trained by their Romanian father Iulian whose intensive exercise regime is being reported all over the press today. But is such a full on program healthy – or harmful?

It’s a very hot topic amongst trainers, parents, and pediatricians as American kids grow steadily larger every year – and not in a good way! But is it safe and beneficial for children to use strength training as part of an exercise regimen?

Back in the old days, parents turned their kids away from weight training because of the fear of them becoming “muscle-bound”, the assumption being that all weight trainers were stupid (try telling that to Governor Schwarzenegger). In recent years, it was thought that children who included resistance training were at risk for stunting their growth, causing damage to tendons and ligaments and potential injuries.

But what does the Angry Trainer think?

In my opinion strength training for children is absolutely safe and beneficial to their health and development. Although Iulian must have rocks in his head if he thinks 2 hours of training a day, starting at the age of 18 months, is appropriate for children.

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I remember when I was in elementary school – we had gym everyday of the week. We performed pull-ups, squat thrusts, eraser sprints, rope climbs, pushups and all sorts of calisthenics. My gym teacher Mr. Bogdanoff, was actually awarded “Gym Teacher Of The Year” by President Ronald Reagan and was flown to Washington D.C. to meet him.

Nowadays my kids and other children I’ve come across don’t even know what a squat thrust is! They only take gym class twice a week – common practice in schools all over the country. And yet numerous studies have proven children can improve strength and their fitness levels at any age.

It can’t be a coincidence that childhood obesity has tripled in the last generation while school fitness regimens have been steadily cut. Add in excessive fast food, the car culture (kids don’t walk anywhere these days), less afterschool classes and more time spent in front of the TV and we all know where this country is headed. I’ll say it again to any parents reading this – Wii is not fitness!

But can weight training actually help kids? Well in one study, twin nine-year-old participants who included strength training as part of a weight loss program achieved great success – losing 30 lbs, gaining strength, and improving their self esteem. We also now know that strength training can increase bone density, tendon and ligament strength, and provide the same benefits in children as it does in adults.

I am certainly not recommending you turn your children into bodybuilders. And I definitely would not take them to a gym and have them use any sort of a machine. But I do advocate teaching your kids to use their bodies as nature intended and like I did in my youth. Pushups, pull-ups, sit ups, jumping jacks, bodyweight exercises and anything that gets them moving is what I would suggest.

Additionally, a “smart” training program that includes some form of external resistance like medicine balls, a weight vest, or even resistance bands would be a great idea. I would also recommend finding a qualified coach or personal trainer to make sure you, and your child do things correctly. It also goes without saying that proper nutrition is an integral part of this equation and needed to establish life long habits that support success.

In the end the answer to the question “Healthy or Harmful?” is the former – and even top pediatricians agree. Numerous scientific studies prove it, and children all over the world are benefiting from proper strength programs. Hell, I started at age 10 – and I don’t think it stunted my growth!

But please don’t be like Iulian and live vicariously through your children. Exercise should be fun and entertaining, not torture.