Weightlifting for teens has long been surrounded by myths—“It’ll stunt their growth,” “It’s unsafe,” or “It’s only for bodybuilders.” But the science tells a very different story. At A3 Sports Performance, we believe in building strong, confident, and resilient athletes. That includes helping parents understand what training is truly safe and effective for their teens and pre-teens.
So, should your teen be lifting weights? Let’s break down what the research says.
The Myth: Weightlifting Stunts Growth
The Truth: There’s no scientific evidence that strength training negatively impacts a teen’s growth plates or height when done correctly. In fact, studies show that properly supervised resistance training supports bone density, muscle development, and joint strength—all crucial for growing bodies!
The Myth: It’s Unsafe for Kids Under 18
The Truth: Like any sport or physical activity, improper form or unsupervised lifting can lead to injury. But under the guidance of certified performance coaches (like the team at A3) strength training is not only safe for teens, it’s protective. Research consistently shows that strength training helps prevent sports injuries by improving muscular balance, core strength, and overall stability.
The Myth: It’s All About Bulking Up
The Truth: For teens, weightlifting is about functional strength, not bodybuilding. At A3, our programs are tailored to the athlete’s age, sport, and personal goals. We focus on movement quality, proper mechanics, and gradual progression, building strength from the inside out, not just adding muscle for size.
The Benefits of Strength Training for Teens
Weightlifting (when developmentally appropriate and well-supervised) offers major physical and mental benefits for teens, including:
- Improved sports performance (speed, agility, endurance, and power)
- Better posture and injury prevention
- Increased self-confidence and body awareness
- Boosted metabolism and energy levels
- Enhanced mental focus and discipline
When Should Teens Start?
We’re glad you asked! Most teens can safely begin strength training around ages 10–14, depending on their physical maturity and experience. At A3 Sports Performance, we assess each athlete individually to determine readiness. For younger athletes, we begin with bodyweight movements, core control, and coordination work before progressing to weights.
Why A3’s Approach Is Different
At A3 Sports Performance, our certified coaches specialize in youth and teen athletic development. That means we don’t just toss kids into a generic program. We craft a personalized, progressive plan that grows with them. Every lift, drill, and rest period is designed to be safe, effective, and empowering.
We’re not just building better athletes. We’re building stronger, more confident young people — on and off the field.