Edith Hejberg
Learning to value strength and capability over appearance can help protect against body image issues later in life.
When Gabrielle Lyon, DO, was just five years old, her father took her on 10-mile bike rides. That early exposure to physical activity sparked a lifelong interest in strength and muscle, eventually shaping her career as a physician.
Now, she’s introducing her own children to resistance training much earlier than she started, believing that building an “active culture” at home can transform a child’s future health.
A Generation Growing Up in the Gym
Today’s parents, especially millennials, are more likely to work out in structured ways than previous generations. Kids now often see their parents lifting weights or taking classes, making exercise a family affair.
According to Eva Seligman, MD, pediatric strength programs are on the rise, and it’s not unusual for children to have their own strength coach or attend weightlifting classes.
Research Confirms the Shift
Since the early 2000s, studies have shown steady growth in youth resistance training. By the 2010s, it became widely recognized as both safe and beneficial for kids.
Major health organizations now endorse it as part of youth fitness, with benefits ranging from stronger muscles to better overall health, says pediatric sports physician Tiana Woolridge, MD, MPH.
Breaking Down the Myths
One lingering concern is the myth that weight training stunts growth. Experts like Dr. Woolridge point out there’s no medical evidence to support this, injuries in children’s strength training are rare when done properly.
Most strength gains in young kids come from improved neural connections, not big muscles, meaning there’s little stress on growing bones.
Early Gains That Last a Lifetime
Starting resistance training young can increase bone density, tendon strength, and metabolic health.
Kids who train early often carry those benefits into adulthood, enjoying better body control, coordination, and resilience against injuries. It’s not about building bodybuilder physiques in childhood, it’s about building a foundation.
Mental and Emotional Payoffs
Beyond physical health, resistance training boosts confidence, resilience, and body functionality. Kids who train tend to be more active in everyday life and less reliant on screens.
Learning to value strength and capability over appearance can help protect against body image issues later in life.
Lifting for Girls—Clearing the Confusion
For prepubertal girls, resistance training has no impact on menstrual cycles. The real risks, such as period loss, come from overtraining and underfueling, not from lifting itself.
Studies show that girls as young as eight can safely benefit from strength training, although research on young female athletes still lags behind that for boys.
When to Start—and How
There’s no set age to begin, but kids as young as five can try supervised bodyweight exercises if they can follow instructions.
Structured routines often begin around ages seven or eight, starting with light loads and low volume. Proper form, dynamic warm-ups, and rest days are non-negotiable for safety.
Building a Kid-Friendly Routine
Early programs focus on basics like push-ups, lunges, and squats, often with just one set of six reps.
Over time, children can add light weights, bands, or plyometric drills for coordination. Gymnastics can also be a great entry point, improving motor skills, strength, and even cognitive development.
Keeping It Healthy and Positive
Parents should watch for red flags, like pain, skipped meals, or exercise replacing all other activities.
The focus should be on fun, strength, and skills, not aesthetics. Encouraging role models who celebrate functionality over looks helps kids build a healthy, lifelong relationship with exercise. As Dr. Lyon says, “Kids’ strength training is the way of the future.”
