At Barbell Coalition, we train all kinds of youth athletes from different skill levels & backgrounds at our gym in Cedar Park, TX.
And one of the biggest questions we get from parents is whether or not weight training will "stunt" the growth of their child.
While this was a popular theory for a long time, the science backing up the claim is minimal, and this idea has been disproven over and over again. Let me explain:
The Myth: Where Did It Come From?
The concern about lifting weights stunting growth comes from a misunderstanding of how the body's growth plates function.
Growth plates are areas of cartilage located near the ends of long bones, and they are responsible for bone lengthening during childhood and adolescence. Some fear that strength training could damage these sensitive areas.
However, studies indicate that, when done with proper supervision, strength training is not only safe but also supports healthy growth.
According to the International Consensus Statement on Youth Resistance Training published in the British Journal of Sports Medicine, weightlifting under appropriate supervision does not harm the growth plates.
In fact, the benefits of strength training—such as improved muscle strength, bone density, and coordination—far outweigh any potential risks.
What Does the Science Say?
Research has consistently shown that weightlifting does not impair growth, provided that youth athletes follow a structured program tailored to their age and development level.
One study emphasized that physical activity, including resistance training, stimulates the secretion of growth hormones like HGH (human growth hormone), which promotes bone and muscle growth.
Furthermore, research indicates that exercise plays an essential role in bone development, as it helps stimulate the epiphyseal (growth) plates to produce new bone tissue.
Far from being harmful, the mechanical stress from weightlifting actually supports bone growth.
One paper published in The Journal of Clinical Endocrinology & Metabolism even highlights how resistance training increases bone mineral density, which is crucial for preventing fractures in youth athletes.
Key Benefits of Strength Training for Youth
Rather than stunting growth, resistance training offers numerous advantages for youth athletes, including:
Increased Strength: Building muscle strength improves athletic performance across various sports.
Improved Bone Health: Weightlifting enhances bone density, reducing the risk of future injuries like fractures.
Enhanced Metabolic Rate: Strength training increases lean muscle mass, which in turn boosts the body's metabolism.
Better Balance and Coordination: Resistance exercises help youth athletes develop better motor control, agility, and stability
The Role of Proper Supervision and Nutrition
It's essential to emphasize that the benefits of weightlifting in young athletes come from well-designed programs that consider their developmental stages.
The supervision of a qualified coach ensures proper form, appropriate load progression, and sufficient recovery periods.
Additionally, proper nutrition plays a critical role in supporting the growth and training of young athletes. Without adequate calories, protein, and nutrients, over-exercising can compromise growth.
According to research, any deficits in caloric intake or nutrient consumption could delay growth or cause underdevelopment.
Therefore, a balanced diet alongside a strength training regimen is crucial for supporting both growth and athletic performance.
Conclusion: Busting the Myth
The notion that lifting weights stunts growth in youth athletes is outdated and unsubstantiated by science.
Studies confirm that, when done under appropriate supervision and combined with proper nutrition, weightlifting not only doesn’t impair growth but can actually enhance overall development.
Parents and coaches should feel confident in allowing young athletes to engage in structured strength training programs that are tailored to their needs and goals.
By shifting the focus from myths to facts, we can better support the long-term health and performance of our youth athletes.
With the right approach, lifting weights can be a powerful tool to improve their strength, bone health, and overall well-being without any fear of stunted growth.
References:
Marathon Handbook. Can Lifting Weights Stunt Growth? The Truth About Kids + Strength Training. Published November 9, 2022. Available at: Marathon Handbook
WebMD. Lifting Weights for Kids: A Good Idea? Available at: WebMD Article
NCBI. Resistance Training for Children and Adolescents. Available at: PubMed Article
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