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Ask the Expert: Is It Safe for a 10-year-old to Use Weights?

April 28, 2013

“My son is 10 years old and he wants to have muscles. I am not quite sure what he is thinking, but I am not sure if it is safe for him to work with weights?”

Motivation comes from within!


While it is totally safe for your 10 year old son to do resistance training (weights, resistance bands, dumbbells, etc…) I would not recommend it be done unless under the supervision of a certified youth fitness specialist specifically trained and educated to work with the adolescent and pre-adolescent population. Children’s bones are still growing into young adulthood. Training too hard or using improper form could result in developmental problems with the skeletal system.


I would recommend talking to the child about engaging in regular movement-based exercise in an effort to cultivate a culture of fitness in their lives. Then, when they reach an age where training to achieve an increase in muscle size is a realistic approach, it will be easier for him to accept the regimen that he will have to follow to reach his goals.


As a trainer, I would ask the question: Why does this child at ten years old want to have “Muscles”? While there is absolutely nothing wrong with the wanting, I would be curious to find out if the child is possibly being bullied, being influenced by what the media portrays as desirable, or wanting to be like an older sibling.

The motivation is important. If the incentive to achieve a goal does not come from within, it will be extremely difficult to achieve.


By Robert Inderwies, Certified Youth Fitness Specialist for Energetic Juniors