Where the myth came from
The concern traces back to case reports from the 1970s and 80s describing growth plate injuries in children performing heavy overhead lifts, almost always unsupervised and with maximal loads. Those reports described technique failures and adult-style loading in unsupervised settings, not properly coached training.
When resistance training is delivered with qualified supervision, appropriate progression and age-appropriate loads, growth plate injuries are rare. Position statements from the major paediatric sports medicine and strength and conditioning bodies have said this consistently for over two decades.
What the research shows
- Systematic reviews of youth resistance training report strength gains of 30–50% over 8–12 weeks in previously untrained children and adolescents.
- No controlled trial has demonstrated a negative effect on stature, maturation or growth plate integrity.
- Neuromuscular training programmes that combine strength, plyometrics and balance reduce overall injury risk substantially in youth sport.
- Benefits extend beyond injury: bone mineral density, motor competence, insulin sensitivity and confidence all improve.
What actually raises risk
- Maximal or near-maximal lifts with poor technique and no supervision.
- Rapid jumps in volume, often more than a 30% weekly increase.
- Single-sport specialisation with no off-season or recovery blocks.
- Training through pain that lasts more than 24 hours after a session.
How we programme it
For growing athletes we start with bodyweight competence - squat, hinge, push, pull, single-leg control and landing mechanics. Load is added only when the movement is repeatable and pain-free for 10–12 controlled reps.
Sessions run 2–3 times per week, on non-consecutive days, at 8–15 reps per set. Progression comes first from technical quality and range, then tempo, then load.