Strength training for teenagers has long been a topic shrouded in myths, misconceptions, and outdated advice. Despite overwhelming research showing its benefits—such as improved muscle and bone development, enhanced athletic performance, better mental health, and reduced risk of injury—many parents, coaches, and even teens remain hesitant.
Why? Myths are easier to spread than science. A single anecdote, a misinterpreted study, or outdated guidelines can stick around for decades. This article aims to set the record straight by exploring and debunking the most common myths about strength training in teens. Whether you’re a parent, athlete, or trainer, understanding the truth behind these myths is crucial for making informed, safe, and effective choices.
Myth 1: Strength Training Stunts Growth
The Myth:
One of the most persistent beliefs is that lifting weights compresses growth plates and prevents teens from reaching their full height.
The Truth:
Numerous studies have shown that properly supervised strength training does not negatively affect growth plates. In fact, resistance training can strengthen bones, improve posture, and support healthy skeletal development.
Evidence:
According to Faigenbaum and Myer (2010), strength training actually enhances growth by stimulating bone formation and increasing bone mineral density when done safely.
✅ The Scientific Reality:
Modern research shows the opposite. Supervised resistance training not only doesn’t stunt growth—it helps enhance skeletal development.
Growth plates are vulnerable, yes, but they’re more likely to be injured during contact sports (e.g., football, gymnastics, skateboarding) than properly performed strength training.
🧠 Real-World Perspective:
Professional sports academies worldwide (like those in Germany and the U.S.) introduce supervised resistance training as early as 8–10 years old—not to bulk up, but to enhance strength, coordination, and injury prevention.
Myth 2: Teens Should Only Focus on Cardio for Fitness
The Myth:
Running, cycling, or swimming are considered “safer” and more appropriate for teens than weight training.
The Truth:
While cardiovascular exercise is important, it shouldn’t be the only focus. Strength training builds muscular strength, which is essential for injury prevention, metabolic health, and overall athleticism. A balanced fitness program includes both strength and cardiovascular training.
Evidence:
Strong Kids Program (2009) data supports that strength and cardio can coexist in a program without interfering with one another—both have unique and synergistic benefits.
✅ Reality Check:
Strength training builds functional fitness, improves insulin sensitivity, enhances metabolism, and promotes lean body mass—all key to a healthy lifestyle.
⚖️ Balance is Best:
A combined approach of cardio and resistance training leads to better body composition, heart health, and mental clarity than cardio alone.
“It’s not either-or. Strength training supports cardio performance. A strong heart needs strong muscles to match.” – Dr. Avery Faigenbaum
Myth 3: Lifting Weights is Dangerous for Teens
The Myth:
Parents worry that weights will lead to injuries like sprains, fractures, or long-term joint damage.
The Truth:
Injury risk exists in all sports and physical activities. When strength training is done with proper form, supervision, and progressive overload, it has one of the lowest injury rates among youth sports.
Evidence:
According to a review by Behm et al. (2008), resistance training injuries in youth are typically the result of inappropriate technique or lack of supervision—not the act of strength training itself.
✅ The Full Picture:
Injuries typically occur due to:
- Poor supervision
- Ego lifting (lifting too much, too soon)
- Lack of warm-up and mobility work
When teens learn proper form, progressive overload, and recovery techniques, their risk of injury drops dramatically—even below that of team sports like basketball and soccer.
🛡️ Coaching & Supervision:
Trained coaches play a huge role in minimizing injury risk. Programs like the Long-Term Athletic Development (LTAD) Model prioritize proper movement mechanics over lifting heavy weights.
Myth 4: Teens Must Use Heavy Weights to See Results
The Myth:
Many teens believe they need to lift as heavy as possible to build muscle or gain strength quickly.
The Truth:
Strength gains in teens are largely driven by neural adaptation—improving coordination, motor unit recruitment, and movement patterns—not just muscle size. Moderate weights with good form and consistency yield better long-term results.
Evidence:
Lloyd & Faigenbaum (2016) emphasized that teen strength development is more about improving movement competency than muscle hypertrophy.
Myth 5: Only Boys Should Strength Train
The Myth:
Cultural stereotypes have long painted strength training as a “male” activity, with the notion that girls will get bulky or too muscular.
The Truth:
Girls benefit from strength training just as much as boys. It boosts bone density (critical for females), increases confidence, supports healthy weight management, and improves athletic ability—without causing “bulk.”
Evidence:
American College of Sports Medicine (2018) highlights that strength training is gender-neutral and essential for physical literacy and lifelong health in all youth.
✅ Reality:
Girls benefit just as much from strength training—if not more.
Why it matters:
- Girls are at greater risk of osteoporosis later in life.
- They experience high rates of body image issues during adolescence.
- Strength training boosts confidence, resilience, and performance in sports like soccer, volleyball, gymnastics, and track.
“Lifting weights helped me stop obsessing over the scale. I became proud of what my body could do.” – 16-year-old female athlete
Myth 6: Teens Can Train Like Adults
The Myth:
Some teens (and their influencers or coaches) believe they can follow adult bodybuilding routines or intense regimens seen online.
The Truth:
Teen bodies are still growing and developing. They require specialized programming that prioritizes safety, skill mastery, and gradual progression—not high-volume or high-intensity protocols designed for mature bodies.
Evidence:
The NSCA Youth Training Guidelines (2016) recommend individualized programming for adolescents, emphasizing technique, supervision, and age-appropriate volume/intensity.
✅ The Issue:
Teens are still growing. Their bones, tendons, and hormones are in transition. Mimicking adult routines can lead to:
- Overuse injuries
- Burnout
- Hormonal imbalances
🛠️ The Right Way:
A teen-focused program includes:
- Skill development (squats, pushups, lunges)
- Low to moderate resistance
- Core stabilization
- Rest between sessions
- Emphasis on fun, form, and function
Myth 7: Strength Training Is Only for Athletes
The Myth:
If a teen isn’t involved in sports, there’s no reason for them to lift weights.
The Truth:
Strength training offers physical and psychological benefits to all teens, not just athletes. It improves body composition, posture, metabolism, focus, discipline, and self-esteem.
Evidence:
A study by Lubans et al. (2012) found strength training improved mental health markers like depression and anxiety in non-athletic adolescents.
✅ The Bigger Picture:
Strength training isn’t just about competition—it’s about lifelong wellness.
For non-athletic teens, strength training:
- Reduces obesity risk
- Enhances self-image
- Improves focus and memory
- Reduces symptoms of depression and anxiety
“Strength training gave my son who struggles with ADHD a sense of control and confidence that school never could.” – Parent testimonial
Myth 8: Machines Are Safer Than Free Weights for Teens
The Myth:
Because machines “guide” the movement, they’re often assumed to be better for young lifters.
The Truth:
While machines can be useful, they restrict natural movement patterns and may not accommodate a teen’s smaller frame. Free weights (dumbbells, kettlebells, bodyweight exercises) teach balance, coordination, and control—critical skills during adolescence.
Evidence:
Behm and Colado (2013) recommend starting teens on bodyweight and light free weights to build proprioception and neuromuscular control.
✅ Reality:
Most gym machines are designed for adult-sized bodies and fixed ranges of motion—not growing teens with developing movement patterns.
Free weights and bodyweight exercises:
- Allow natural movement
- Develop stabilizing muscles
- Teach coordination and proprioception (body awareness)
Machines can supplement, but they shouldn’t be the foundation.
Myth 9: Teens Need Supplements to Make Gains
The Myth:
Influencers and gym culture often promote protein powders, creatine, and pre-workouts as essential for muscle growth.
The Truth:
Most teens can meet their nutritional needs through whole foods. Supplements should be considered only when there’s a dietary deficiency, under guidance from a healthcare provider or dietitian.
Evidence:
Rodriguez et al. (2009) found that protein supplementation is rarely needed for adolescents consuming a balanced diet.
✅ Food First:
- Most teens can meet protein needs through a balanced diet.
- Supplements should be considered only for deficiencies and with medical guidance.
- Creatine, often marketed to teens, lacks long-term safety data for adolescents.
Red flags:
- Products not NSF certified
- Unregulated powders promising “rapid muscle gains”
Encourage whole foods, not quick fixes.
Myth 10: Strength Training Should Wait Until After Puberty
The Myth:
It’s often said that kids should wait until they’ve gone through puberty before they start resistance training.
The Truth:
Children as young as 7–8 years old can safely engage in strength training if it’s age-appropriate, supervised, and focused on skill development. Early training builds motor skills and confidence.
Evidence:
According to Faigenbaum et al. (2009), prepubescent children benefit from strength training without adverse effects on growth or development.
Myth 11: More is Better
The Myth:
Some teens believe that training every day, with maximum effort, will get them faster results.
The Truth:
Rest and recovery are just as important as training. Overtraining can lead to fatigue, poor performance, mood swings, and injuries. A well-rounded program balances effort with rest.
Evidence:
Meeusen et al. (2013) describe the dangers of overtraining syndrome in youth, noting that rest is essential for optimal gains and mental health.
✅ Science Says:
Recovery is critical for:
- Muscle repair
- Nervous system reset
- Preventing overtraining syndrome
Symptoms of overtraining in teens:
- Trouble sleeping
- Mood swings
- Decreased performance
- Apathy toward exercise
Best practice: 2–3 non-consecutive strength sessions per week, with at least one full rest day.
Myth 12: Strength Training Leads to Aggression
The Myth:
Parents sometimes fear that lifting weights will make their child more aggressive or overly competitive.
The Truth:
On the contrary, strength training can help teens regulate emotions, boost self-esteem, and reduce symptoms of anxiety and depression.
Evidence:
A meta-analysis by Lubans et al. (2016) found strength training had a positive psychological effect on adolescents, promoting self-regulation rather than aggression.
Conclusion
Dispelling these myths isn’t just about lifting weights—it’s about empowering the next generation with knowledge, confidence, and the tools to build a lifelong foundation of health. When done responsibly, strength training is one of the most beneficial activities a teenager can engage in. It teaches discipline, builds resilience, and creates a strong body and mind.
The key isn’t just to lift heavy—but to lift smart, lift consistently, and lift with purpose.
SOURCES
Faigenbaum, A. D. & Myer, G. D. (2010). Resistance training among young athletes: safety, efficacy and injury prevention effects. British Journal of Sports Medicine, 44(1), 56–63.
Behm, D. G., Faigenbaum, A. D., Falk, B., & Klentrou, P. (2008). Resistance training in children and adolescents. Applied Physiology, Nutrition, and Metabolism, 33(3), 547–561.
Lloyd, R. S. & Faigenbaum, A. D. (2016). Youth Resistance Training: New Perspectives. Pediatric Exercise Science, 28(1), 78–85.
Lubans, D. R., et al. (2012). Resistance training and adolescent mental health. Health Promotion Perspectives, 2(1), 27–35.
Rodriguez, N. R., DiMarco, N. M., & Langley, S. (2009). Position on Nutrition and Athletic Performance. Journal of the American Dietetic Association, 109(3), 509–527.
Meeusen, R., et al. (2013). Overtraining syndrome: prevention and treatment. Medicine & Science in Sports & Exercise, 45(1), 186–205.
HISTORY
Current Version
June 14, 2025
Written By:
SUMMIYAH MAHMOOD