Mr Nev Davies - @nevtheknee

Consultant in Trauma & Orthopaedics

There is often parental confusion and often unnecessary worry about whether weight training is safe for children and teenagers. You may have heard well-meaning advice such as “don’t lift weights, it will damage their growth plates” or “wait until they’ve finished puberty.”

The good news is:

Modern research is crystal clear that when done properly, resistance training is safe, healthy, and hugely beneficial for children and teenagers.

In fact, many of the strongest arguments against weight training in youth are based on outdated ideas from the 1970s and 80s. Since then, high-quality studies and international guidelines have transformed our understanding.

Here’s what every parent and young athlete needs to know.

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1. Does Weight Training Stunt Growth? (The Myth vs. The Evidence)

One of the most persistent myths is that lifting weights damages the growth plates and limits height.

The 2014 International Consensus on Youth Resistance Training — endorsed by paediatricians, sports medicine specialists, strength coaches and orthopaedic surgeons — states the opposite:

There is no evidence that properly supervised resistance training harms growth plates or affects final height.

Growth plate injuries in young people are:

• Extremely rare

• Almost always caused by accidents, falls, or heavy uncontrolled loads

• Not linked to structured, progressive training

In fact, weight-bearing exercise may improve bone density and help the growth plates mature safely.

Bottom line:

When properly supervised and age-appropriate, resistance training does not stunt growth and can actually improve long-term bone health.

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2. The Real Physical Benefits of Weight Training for Teenagers

Teenagers who take part in safe resistance training typically see improvements in:

Strength & Power

Supports performance in rugby, football, hockey, athletics, rowing  (and everyday life.)

Injury Prevention

Stronger muscles, tendons, and ligaments reduce the risk of:

• ACL injuries

• Shoulder instability

• Ankle sprains

• Overuse injuries during growth spurts

• Concussion

For collision sports like rugby, this is particularly important.

Bone Health

Regular loading increases bone mineral density a huge protective factor for life.

Movement Quality

Training improves coordination, balance, speed and agility.

Mental Wellbeing

Young athletes often report:

• Increased confidence

• Better body awareness

• Reduced anxiety around physical performance

• A sense of achievement and competence

These psychological benefits are just as important as the physical ones.

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3. What Age Should Teenagers Start Weight Training?

There is no specific age and it depends on readiness rather than numbers.

A good rule of thumb:

If a child can follow instructions, focus, and work safely, they can begin resistance training (even as young as age 10)

In early stages this looks like:

• Bodyweight movements

• Light resistance bands

• Fun technique-based drills

• Learning how to squat, hinge, push, pull, and move well

From around 11–14 years old, as puberty progresses, training can gradually become more structured, adding:

• Dumbbells

• Medicine balls

• Light barbells

• Basic gym programmes

For an U16 athletes, a structured programme is entirely appropriate and often transformative for performance and injury prevention.

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4. What Are the Risks?

Like any physical activity, resistance training will have some risks but they are far lower than from the traditional contact sports.

The biggest risks arise when:

• Technique is poor

• Loads are too heavy

• Training is unsupervised

• Progression is too fast

• Social media trends encourage unsafe challenges

Qualified supervision, good coaching, and sensible progression reduce risk dramatically.

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5. Practical Advice for Parents & Teen Athletes

Do:

✔  Focus on movement technique first

✔  Start light and progress gradually

✔  Prioritise quality over quantity

✔  Train 2–3 times per week

✔  Include rest, sleep, and recovery

✔  Use a balanced programme (push, pull, legs, core)

✔  Make it fun and confidence-building

Don’t:

✘  Lift maximal weights with poor technique

✘  “Copy” advanced adults on Instagram

✘  Train through pain

✘  Skip warm-ups

✘  Train every day without rest

✘  Compare themselves to others - every teen develops at their own pace

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6. Why Resistance Training Matters More Than Ever for Teenagers

Today’s teenagers spend more time sitting,  at school, on devices, in cars  than any previous generation of . At the same time, sports particularly rugby are becoming more physically demanding and competitive.

This creates a gap between:

• What young bodies are expected to do

• What they are physically prepared for

Resistance training is one of the safest and most effective ways to bridge that gap.

For young players , it builds:

• Confidence in contact

• Strength for tackling and carrying

• Speed and agility

• Robustness through growth spurts

It is one of the single biggest protective factors against avoidable injuries.

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Final Thoughts

Weight training, when properly supervised and age-appropriate, is:

• Safe

• Evidence-based

• Highly beneficial

• A major tool for injury prevention

• Fantastic preparation for the physical demands of teenage sport

Parents can feel reassured that encouraging their teenagers to strength train is not only not harmful but it is one of the best investments in their long-term health, wellbeing, and performance.

Nev is thrilled to announce that he has been invited to co-chair the Injury Prevention section of the ISAKOS (International Society of Arthroscopy, Knee Surgery, and Orthopaedic Sports Medicine) conference in Munich this June.

This is a fantastic opportunity to collaborate with a world-class faculty and engage with some of the brightest minds in sports medicine and injury prevention. Nev is deeply honoured to play a role in such a prestigious event, where there will be discussion in the latest research and cutting-edge ideas.

His particular focus will be on knee injury prevention in young athletes, especially those involved in cutting sports. This topic that has been central to his work and passion. It is vital to protect and support the next generation of athletes, ensuring their long-term health and performance. For more info - click here (hyperlink to nevtheknee injury prevention page) 

The ISAKOS conference is renowned for bringing together global leaders in sports medicine, making it the perfect platform to share knowledge and foster innovation. Nev is really looking forward to being part of the conversation and driving forward best practices in this critical area.

Stay tuned for updates as we approach the conference date 

Nevtheknee Jan 25

https://www.isakos.com/