Is It Bad for Teens to Power Lift? Everything You Need to Know
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Whether it be teens’ build and body type or their dedication to getting stronger, many teens take the route of powerlifting and strength training. Teens taking supplements and pre-workout is a whole separate debate (Read about that here).
Generally, you would hear that teenagers, especially younger ones, need to stay away from heavy weight lifting. Often, it is recommended that you get the bodyweight basics down first. This helps build the form and strength needed to progress to heavier weights.
However, after those basics are down and under control, is it okay for teens to power lift? Is it good practice for a teenager to strength train? Or is it bad for a teen to power lift?
Want to know if Creatine is safe for teens? Read this article
Is It Bad for Teens to Power Lift?
All of these questions will be answered in this article on if it is bad for teens to power lift.
The short answer: supervised strength training is safe and beneficial for teens. Competitive powerlifting and true max-effort lifts are different, and pediatric experts advise waiting until you are physically and skeletally mature.
Doing The Weight Lifting Basics
Some old-school lifters still say teens shouldn’t lift weights at all. That advice is outdated. Starting with bodyweight training and cardio is a good base, but supervised strength training can be added alongside it.
A 2009 review in the journal Sports Health looked at decades of research and expert guidelines on strength training in kids and teens. It stated:
“Strength training in children, in combination with plyometric and/or agility training, has become an increasingly popular tactic for athletes to gain a competitive edge during the off-season.“
The review covers children and teens in general, not just athletes. It also notes that a balanced mix of cardio and strength training is becoming more widespread.
Keep in mind that the programs in this research were well designed and supervised, with a focus on good form to limit injuries.
Should Teens Power Lift?
We have established that strength training and cardio paired together work well. So what are the results, and are there benefits to strength training for teens?
The same review in Sports Health:
“Children can improve strength by 30% to 50% after just 8 to 12 weeks of a well-designed strength training program. Youth need to continue to train at least 2 times per week to maintain strength.“
In other words, well-designed strength training helps young people get stronger. Training at least twice a week keeps those gains.
The review also stated:
“The case reports of injuries related to strength training, including epiphyseal plate fractures and lower back injuries, are primarily attributed to the misuse of equipment, inappropriate weight, improper technique, or lack of qualified adult supervision.”
That is why supervision matters. Most injuries come from too much weight, poor technique, or no qualified adult watching.
Is it Bad for Teens to Power Lift?
The main issue we need to address is whether it is bad for teens to power lift. The question is not whether strength training works; we know it does. The question is how you do it.
According to the Sports Health review, the American Academy of Pediatrics advises young people to avoid competitive powerlifting and Olympic-style weightlifting, as well as one-rep max lifts, until they reach physical and skeletal maturity. Teens who do compete should progress slowly under a skilled coach.
So, yes, teens can train the squat, bench press, and deadlift with good form and moderate weights. What they should hold off on is maxing out and competing until they finish growing.
If you do not have access to a qualified coach or an experienced lifter to help with your form, don’t train with heavy weights in the early stages.
If you do have proper supervision, strength training can benefit you a lot.
The CDC's activity guidelines for kids and teens recommend 60 minutes of activity daily, with muscle-strengthening on at least 3 days a week for ages 6 to 17. Pair cardio and weight training. The Sports Health review suggests 2 to 3 nonconsecutive days of strength training per week.
Helpful Guidelines When Strength Training
Here are some helpful general guidelines when weight training. Some of these points won’t apply to you personally, but they are worth keeping in mind.
- Warm-up (At least 5 minutes)
- Stretch
- Body weight training (Push up, Crunches, Pull up)
- Resistance training (Limber up the muscle fibers with resistance bands, etc.)
- Weight train within your ability to lift with PROPER FORM
- Skip one-rep max attempts until you are fully grown
- Practice cardio
- Cool down / rest
These are some quick steps in order to help you stay safe and effective when practicing your strength training.
