The Top Fitness Myths Debunked for Kids and Teens

Fitness and physical activity are extremely important for the health and wellbeing of kids and teens. However, there are many common myths and misconceptions about youth fitness and exercise that can lead to frustration, injury, or lack of results. This article will debunk the top fitness myths for 6-15 year olds and provide evidence-based recommendations.

Myth #1: Strength training stunts growth

This is one of the biggest and most persistent myths about youth fitness. The truth is that there is no evidence that strength training stunts or inhibits normal growth and development in kids and teens.

• Research shows strength training is safe and effective for kids and teens when properly designed and supervised. It does not affect growth plate development or limit height potential.
• The myth stems from misconceptions that heavy strength training can cause growth plate injuries. But injuries only occur with improper form, technique, or excessive weight - not with age-appropriate training.
• Kids who do strength training have similar height trajectories as kids who do not strength train.

Myth #2: Cardio is the best exercise for weight loss

While cardio provides many benefits, focusing only on cardio exercise is not the most effective approach for fat loss in youth.

• For best results, kids and teens should do both cardio and resistance training as part of a comprehensive fitness routine.
• Building muscle mass through resistance training boosts metabolism and helps burn more calories around the clock.
• Diet and nutrition also play a key role in fat loss - you can't out-exercise a poor diet.

Myth #3: Sports provide enough exercise

Participating in sports is great, but sports alone are often not enough to meet daily physical activity recommendations. 

• Kids 6-17 years old should aim for 60 minutes of moderate to vigorous activity per day, incorporating aerobic, muscle-strengthening and bone-strengthening activities.
• Typical sports practices and games 1-3 days per week likely provide less than the recommended 60 daily minutes for most kids.
• Encourage variety - team sports, individual sports, dance, recreational activities, active play and household chores all contribute.

Myth #4: Stretching prevents injuries

While flexibility is important, static stretching before exercise does not prevent injuries in kids and teens.

• For injury prevention, focus on strength training, proper technique, appropriate equipment, and gradual progression.
• Dynamic warm-ups activating muscles can better prepare kids for exercise vs static stretching.
• Regular stretching when muscles are warm (after exercise) helps maintain flexibility.

Myth #5: Kids should avoid weight lifting

When properly supervised, weight lifting is safe and effective for kids and teens.

• Lifting weights will not stunt growth and is recommended 2-3 days per week as part of a comprehensive program.
• For kids under 8, focus on bodyweight exercises. Progress to weights gradually at appropriate ages.
• Weight lifting develops muscle strength and power needed for sports performance and injury prevention.

Myth #6: Exercise needs to be painful

Exercise should not be painful for kids and teens. Discomfort is expected, but pain indicates potential injury.

• Workouts should be challenging yet enjoyable to foster a lifelong love of fitness.
• If a child complains of joint pain or pain that lasts beyond muscle soreness, rest and see a doctor.
• Increase difficulty and intensity gradually as fitness improves.

The best approach is a fitness routine that incorporates variety, progression, safety and fun. Avoid common myths and talk to a fitness professional to design an appropriate exercise program for your child's age and ability. With smart training, kids can build the foundation for a lifetime of health.

If you're looking for fun activities and exercise programs for your kids and teens reach out to us at Gantry Kids & Teens in New York. We're looking forward to working with you and your kids. Whether a novice or elite athlete, we got you covered with classes, after school, camps, the occasional Saturday night, private training or even celebrating a special event. We’re Building Tomorrow’s Leaders Today! Contact us today.