THE WEIGHT PIT

It’s never too early—or too late—to start getting stronger. There’s no specific age a child needs to be to begin lifting weights, and contrary to old myths, lifting will not stunt their growth; in fact, it can promote growth. Kids can start lifting weights when they’re able to follow instructions from a qualified coach or trainer. This could be as young as 4 years old, or as old as 12 or beyond—every child is different. On the other side of the spectrum, it’s never too late to start either. While starting later in life can come with more challenges, it’s still incredibly beneficial. For adults, years of inactivity can sometimes lead to muscle imbalances or breakdowns, which can be frustrating at first. You may not realize those imbalances until you begin strengthening your muscles and push them harder—when certain muscle groups start to lag behind and lead to technical breakdowns. The good news though, is that you’ve identified the issue, and now you can actively work to correct it. Ignoring these imbalances would only let them get worse with age, and eventually, they could affect your day-to-day life. We all have an age where we will inevitably pass on, but we also have an age when we may lose our independence. When these two ages are far apart, our quality of life really suffers. Building strength now can help maintain your independence longer, leading to a healthier, happier life as you age. Physiologically, weightlifting offers benefits at any age. For children, lifting weights helps develop bigger, stronger bones. While adults can no longer increase bone size, they can still improve bone density through weightlifting. The stress placed on bones during lifting causes tiny microfractures, which heal and make bones denser over time. Why does this matter? Stronger, denser bones reduce the risk of fractures and provide a sturdier foundation for muscle attachment. For older adults, this is especially important for preventing bone loss conditions like osteoporosis, which is particularly common in women. But it’s not just bones that benefit from resistance training—tendons also become stronger and thicker over time. This added tendon strength helps prevent injuries from sports and other physical activities, like work. Additionally, strength training leads to bigger, stronger muscles, which have a higher caloric demand than fat, boosting metabolism. This makes body recomposition—losing fat and building muscle—easier. Strong muscles are also crucial for joint health, as they stabilize joints and reduce the risk of injury. If you’re in your 50s, starting now will be easier than starting in your 60s. I’ve worked with clients ranging from 4 to 76 years old, and from experience, one of the biggest things that holds adults back from the gym is the anxiety of not knowing what to do when they show up. Working with a coach can help with the feeling of being lost at the gym by having a program to follow to help get to your goals.For kids, starting young helps them build confidence in the gym, mental toughness, and habits that they can carry into later life. Whether you’re a child just starting out or an adult looking to improve your strength, it’s never too early or too late to start investing in your health. Strength training is one of the best ways to improve your life now and in the future.