The question of whether lifting weights can stunt a child’s growth is a long-standing concern, often preventing parents from enrolling children in strength programs. This fear is rooted in the possibility of developmental damage to the skeletal structure during formative years. Scientific consensus now supports the inclusion of age-appropriate strength training as part of a balanced fitness routine for young people. The focus for youth programs should be on safety and proper instruction to prevent acute injury, rather than on a debunked biological risk.
Debunking the Myth: The Truth About Growth Plates
The idea that weightlifting stunts growth stems from a misunderstanding of how the body’s long bones grow. Longitudinal bone growth occurs at the growth plates, also known as epiphyseal plates, which are areas of cartilage located near the ends of the long bones in children and adolescents. These cartilaginous plates are the weakest part of the growing skeleton and are responsible for producing new bone tissue until they eventually close or fuse after puberty.
The concern is that the compressive force from lifting heavy weights could damage these plates, leading to premature fusion and resulting in a shorter limb or reduced adult height. Properly designed and supervised resistance training programs do not negatively affect linear growth or the health of these plates. Resistance training can be an effective strategy for increasing bone mineral density during the growing years.
Case reports of growth plate injuries related to weight training have nearly all been linked to accidents, misuse of equipment, or attempts at maximal lifts without qualified adult supervision. These scenarios are distinct from structured strength training and often involve competitive weightlifting or powerlifting. The forces placed on the growth plates during high-impact sports, such as gymnastics or football, often exceed the forces experienced in a controlled resistance training environment.
Properly executed strength training, which focuses on technique and controlled movements, does not pose an excessive risk to the growth plates. A 2020 clinical report from the American Academy of Pediatrics concluded that properly designed resistance training programs have no apparent negative effect on linear growth or growth plate health.
The Real Danger: Acute Injury from Improper Training
While the myth of stunted growth has been largely dispelled, resistance training is not without risk, with the primary concern being acute injury. The most common injuries in youth strength training are soft tissue injuries, which include muscle strains and ligament sprains. These types of injuries frequently occur when young athletes attempt to lift excessive loads or use incorrect technique and poor biomechanics.
Lower back pain and injuries, such as herniated discs, have been reported, particularly in unsupervised adolescent powerlifters focused on maximal lifts. These injuries are attributed to a lack of qualified supervision, poor instruction, or the use of inappropriate weight that prioritizes ego over form.
The low injury rates observed in properly supervised youth strength programs are often lower than those found in many organized sports. Even with light weight, a lack of technical mastery can lead to injury, as the muscles and joints are placed in disadvantageous positions. The risk of injury is significantly heightened when children are left to train alone, use equipment designed for adults, or attempt to perform advanced or explosive lifts before their musculoskeletal system is ready.
Essential Guidelines for Safe Youth Strength Programs
To minimize the risk of acute injury and maximize the benefits of resistance training, a safe framework must be established. The program’s goal should always be strength development and improved motor skills, not building large muscles or achieving one-repetition maximums. Children should begin with bodyweight exercises, such as push-ups, squats, and lunges, to ensure they master fundamental movement patterns before adding external resistance.
Once movement proficiency is achieved, external resistance should be introduced gradually, focusing on low weight and a higher number of repetitions, typically 8 to 15 per set. This approach emphasizes form and endurance, which is safer for the developing musculoskeletal system. The American Academy of Pediatrics recommends delaying explosive or heavy Olympic-style lifting until after the major growth spurt, when the skeleton is more mature.
Qualified supervision is non-negotiable for youth strength programs, as a certified trainer or coach ensures proper technique and age-appropriate progression. Most guidelines suggest that children, even those as young as seven or eight, can safely begin a program, provided they have the maturity to follow directions and demonstrate basic body control. Consistently performing a well-structured program two to three times per week, with adequate rest and a focus on technique, leads to numerous benefits, including improved athletic performance and a reduced risk of sports-related injuries.