Can Kids “Lift Weights”? Experts Weigh In on Children’s Fitness Trends
Release time:
2025-09-12
Recently, a video of a 5-year-old girl lifting weights in a gym went viral, drawing over 20,000 likes and sparking heated discussion. As fitness culture continues to grow in popularity, more children and teens are stepping into gyms or using fitness equipment at home. Yet many are asking: Is it really safe for kids to “lift weights”? and Could strength training affect their growth?
One young girl, shared by her sister online in a series of videos, trains more than 30 hours per week—with clear muscle definition to show for it. “Our family practices martial arts, and she’s a gymnast,” the sister explained. While some viewers joked that “kids like this hurt adult egos,” others expressed concern that high-intensity training might affect a child’s physical development.
This trend isn’t isolated. Many children—whether involved in sports or inspired by parents—are trying dumbbells, ellipticals, and rowing machines. E-commerce platforms have responded with “kids' versions” of fitness gear, such as 0.5kg dumbbells marketed for children.
But is strength training appropriate for children whose bodies are still developing?
Ma Deping, a chief physical therapist at Tai Kang Xianlin Gulou Hospital, believes it can be—if done carefully and correctly.
“There’s a fundamental difference between strength training in children and adults,” Ma notes. “Growth plates may still be open, and muscular endurance differs significantly.” However, she adds that scientifically-guided exercise can aid brain development, improve bone density, strengthen joints, boost metabolism, and help prevent childhood obesity. It can also enhance self-esteem and discipline.
That said, Ma emphasizes that more weight isn’t better. Bodyweight exercises and light resistance are recommended over heavy loads. Improper training has already led to injuries—including muscle and ligament strains—among some young people.
Key recommendations from experts:
- Always prioritize safety and age-appropriate exercises.
- Seek evaluation from a doctor or qualified coach before starting resistance training—especially concerning heart and lung function, bone health, and spinal alignment.
- Combine aerobic exercise (running, swimming, basketball) with strength training (push-ups, planks, elastic bands, light dumbbells).
- Encourage outdoor activities—they’re more “child-friendly” and help prevent myopia.
In short: children can strength train, but it must be science-based, supervised, and suited to their developmental stage.
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