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Patient Questions  /  Strength training for kids

Kids & Babies

Is Strength Training Safe for Kids?

Yes, for most kids, when it is supervised, age-appropriate and focused on good technique. Strength training doesn't stunt growth, and it can make young athletes stronger and less likely to get hurt. Most injuries in young lifters come from poor technique, lifting too heavy too soon, or no supervision.

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The growth plate myth

Many parents worry that lifting weights will damage growth plates or stunt growth. Research doesn't support this when training is well supervised. Major pediatric and sports medicine groups support strength training for kids and teens who are ready for it.

Strength training can help build stronger muscles and bones, better balance and coordination, and more confidence. It is also a key part of programs that lower the risk of sports injuries.

How to do it safely

  • Start when your child can follow instructions and keep their balance, often around age 7 or 8.
  • Technique first. Begin with body weight, bands or light weights, and add load slowly.
  • Supervision by a qualified adult who knows how to coach kids.
  • Two or three sessions a week on non-back-to-back days, with a warm-up.
  • Skip max-out lifts and showing off. Steady progress matters more than the number on the bar.

Strength training is different from competitive weightlifting or bodybuilding, which need more specialized coaching.

When to see a doctor

Stop and check with your pediatrician if your child has:

  • Pain during or after lifting that doesn't settle within a day or two
  • Low back pain that is worse when arching backward, especially in a young athlete
  • Joint swelling, a pop, or a joint that gives way
  • A heart condition, high blood pressure or other health condition. Check with the pediatrician before starting

How physical therapy at ARI can help

A physical therapist can check strength, flexibility and movement, then design a safe, age-appropriate program that fits your child's sport and goals, especially after an injury. Parents are involved, kids get a home program, and we coordinate with your child's pediatrician.

At ARI Physical Therapy in Bakersfield, every visit is one-on-one and in person with a licensed physical therapist, and our clinic director, Deepa Konnur, PT, MPT, OCS, is a board-certified Orthopedic Certified Specialist. We accept most private insurance plans and Medicare, and we have staff who speak Spanish and Hindi. We can usually see new pediatric patients within 1–2 weeks.

Read our full guide: Youth sports injuries →

No referral needed to start. In California, you can see a physical therapist directly for up to 12 visits or 45 days, whichever comes first. Some insurance plans still require a referral for coverage; call us at (661) 282-8584 and we'll help you check.

Related questions

Ready to feel better?

Talk to a licensed physical therapist at ARI, one-on-one. Request an evaluation and we'll get back to you, usually within one business day.

Request an EvaluationCall (661) 282-8584

This page is general information, not a diagnosis. If you have symptoms, a licensed clinician should evaluate you.

Clinically reviewed by Deepa Konnur, PT, MPT, OCS, board-certified Orthopedic Certified Specialist · Reviewed October 2026