Why Should You Not Lift Weights At A Young Age

Why Should You Not Lift Weights At A Young Age

If you’re a young person considering taking up weight lifting to build strength and muscle definition, you need to be aware of the potential for injury and long-term health risks. While lifting weights is a popular way to stay fit, there are some age-specific risks for young people that can’t be ignored.


Joints in younger bodies are still growing and developing, and continually lifting heavy weights can put pressure on them. This can lead to a variety of injuries, including torn ligaments and tendons, muscle and joint pain, or back pain. Being underdeveloped can also cause young people to have poor form when using weights, which increases the chance of injury.


Weight-bearing exercises can affect a young person’s growth in unpredictable ways. Too much pressure on joints and bones can contribute to early closure of growth plates and can have a lasting effect on bone development and spine height.

Body Imbalance

Many strength programs focus on isolated muscles and can create an imbalance in the body. Poor muscle development and coordination can set a young person up for increased injury risk later in life.

Long-Term Risks

Heavy weight-bearing exercise in young people has been associated with an increased risk of developing knee arthritis in adulthood.

Overall, weight lifting can be a great way for young people to build strength, improve coordination and stay fit. However, it is important to be aware of the risks and take precautions when engaging in weightlifting.

If young people are determined to start lifting weights, it is important to first get instruction from a certified professional and to start with lighter weights and concentrate on form and technique. Additionally, being aware of the various age-specific risks is key when tackling a weight lifting program.

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Psychological Effects

In addition to physical risks, there can be psychological effects from young people lifting weights. This is of particular concern in today’s society, as body image issues are all too common among adolescents. While lifting weights can help strengthen kids’ bodies, there is a risk that this activity could lead to unhealthy body image issues and obsessive behaviors. Furthermore, lifting weights can quickly become an unhealthy obsession, leading to excessive exercise, skipped meals and a lack of sleep.


What Age Should You Start Lifting Weights

Starting an exercise routine is a great way to get in shape and stay healthy, but many people can be hesitant to begin a weight-lifting routine. One of the most frequent questions asked is, “What age should you start lifting weights?”

The answer to this question really depends on the individual’s fitness level and amount of physical activity they are accustomed to. For instance, young children between the ages of 9 and 11 can usually handle very light weights if they are supervised by an experienced weight-lifting coach or parent. Children this age can benefit from weight-lifting exercises that focus on body-weight movements such as planks, push-ups and squats.

However, for safety reasons, anyone under the age of 14 should be supervised when performing any type of weight lifting. As for teenagers between the ages of 14 and 18, they can safely start a lifting program to help them develop strength, confidence and healthy habits. Before weight lifting, it’s important that teenagers build a foundation of fitness by practicing body-weight exercises, stretching and cardiovascular activities.

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Adults 18 and older can safely start a more complex weight lifting program. For someone just beginning to lift weights, it’s important to remain dedicated to your plan and start out slow using light weights and higher numbers of repetitions. This will help the body develop strength and stamina before increasing the intensity of the exercises.

The most important factor to remember when starting a weight-lifting program at any age is to listen to your body. Pay attention to any discomfort in your joints and muscles and give them proper time to rest and recover between workouts. It’s also highly recommended that all weight-lifting routines be performed under the supervision of an experienced coach.

Overall, the age at which you begin a weight-lifting program depends on your personal fitness goals and level of physical activity. When it comes to lifting weights, the best age to start is whenever you feel physically and mentally prepared to do so safely and effectively.



In conclusion, it’s important to be aware of the potential risks associated with lifting weights at a young age. While strength training can help to improve young athletes’ performance, a healthy diet and sensible exercise should be the main focus. With careful supervision and age-appropriate exercise, children and teenagers can still experience many of the benefits of weightlifting and still engage in fun, physical activities.

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