Over the past few weeks I have had multiple conversations with parents about weight training and CrossFit kids. These conversations included the topic of the dangers of lifting in youth athletes. There is a lot of conflicting and controversial information out there. It is easy for a parent to get overwhelmed and deem weight training unsafe. When we look at the research it shows there is actually a very low risk of injury to children who participate in weight training exercises. In fact it may surprise you that the injury rates for youth athletes participating in sports like weightlifting and powerlifting are significantly lower than many team sports like volleyball, soccer, basketball, hockey and football. It is interesting to look at the data in regards to the forces that are experienced while participating in a max effort strength training session versus what athletes are exposed to on the court or field. It can be upward of 5x body weight in ground-reaction forces while sprinting. Now add fast lateral movements while being bumped by the opposition and just think about the stabilization needed to keep a youth athlete safe. Weight training exercises can play a huge role in injury prevention. 

Another myth around weight training in youth is the negative effects on growth plates. Strength training, however, is not one of the leading causes of growth plate injuries to children. The physical activities that have shown to be leading causes include: American football, baseball, gymnastics and hockey. In actuality, by participating in a properly programmed weight training routine you can increase your bone density. By putting the musculoskeletal system under the appropriate loads you can stimulate and increase bone density and decrease the risk of osteoporosis. 

Youth athletes who lift weights under appropriate supervision are less likely to sustain injury in their chosen sport. These athletes also recover from injuries faster than their teammates who don’t lift weights if they do sustain an injury. Another benefit to introducing weight training is the development of physical literacy and the foundational qualities that are needed to improve speed, agility, balance and coordination. 

So, how young is too young? Find me a 5 year old that doesn’t want to carry a dumbbell like mom does? Or a 10 year old that wants to deadlift a KB like dad? Kids are sponges and will try most anything given the opportunity. CrossFit kids start as early as age 5 in some gyms. I have personally worked with preschool level children. Have you ever seen a 2 year old squat? Talk about perfect form! I recently taught my 8 year old nephew to stone throw over his shoulder. He started with a 10# med ball, then moved to my 20# slam ball and finished with a 35# slamball with a perfect clean and then open hip extension to send that ball flying. It was amazing! 

I don’t think any age is too young but find a good program that knows and understands weight lifting and how to program it to meet the neurological and muscular needs of the child. Here at Empower we will provide for you. If you have questions or are interested in learning more about our Youth Program, contact Coach Barb at [email protected]. 

Fall Youth Programs

Elev8: Ages 13-17 High performance competitive program. Click here for more information and registration.

Varsity: Ages 13-17: Well rounded Strength and Conditioning program. Click here for more information and registration.

Junior Varsity: Ages 9-12 Introduction to Strength and Conditioning. Click here for more information and registration.

Homeschool PE: Ages 9-12 Well rounded Strength and Conditioning. Click here for more information and registration.

Family Fit: Ages 6 and up. Fun Strength and Conditioning Family program. Click here for more information and registration.

Thursday Workout

With a partner, on a running clock, for time:

At 0:00
10 rounds each:
7/10-calorie Assault bike

Rest

At 12:00
5 rounds each:
30 wall-ball shots

♀ 14 lb
♂ 20 lb