The belief that lifting weights during childhood or adolescence can permanently halt growth is a persistent and widespread concern, often leading parents and young athletes to avoid resistance training entirely. This anxiety centers on the potential for heavy loads to prematurely damage or close the growth plates, resulting in a shorter adult stature. This article examines the scientific evidence surrounding this popular myth, clarifying the actual risks and documented benefits of youth strength programs.
Understanding the Growth Plate
The growth plate, known medically as the epiphyseal plate, is the tissue component that determines the final length and shape of a long bone. Located near the ends of bones like the femur, tibia, and humerus, this layer is composed of cartilage cells that constantly divide and then ossify, or turn into hard bone tissue, causing the bone to lengthen. This process is responsible for the increase in height observed during childhood and adolescence.
The growth plate remains open and active during the years of growth, eventually fusing into a solid line of bone once skeletal maturity is reached, typically in the mid-to-late teens. Because this cartilaginous plate is softer than the surrounding mineralized bone, it represents a biomechanically weaker point in the developing skeleton. This vulnerability fuels the myth that external pressure from lifting weights can cause it to close early.
The Scientific Consensus on Stunted Growth
Decades of research and the official stance of major medical and sports organizations confirm that properly supervised resistance training does not stunt growth. Scientific studies have found no correlation between age-appropriate strength programs and the premature fusion of epiphyseal plates. The American Academy of Pediatrics (AAP) and the American College of Sports Medicine (ACSM) both support youth resistance training when it is correctly implemented.
The concern over growth plate injury stems from isolated reports of trauma, but these incidents are overwhelmingly attributed to accidents, excessive loads, or unsupervised maximal lifting. The forces exerted on bones during common activities like jumping, sprinting, and contact sports often exceed the forces experienced during a controlled, moderate weightlifting session. A well-designed program focusing on technique is considered safer than many organized youth sports.
Growth plate damage that could potentially affect final height is a rare event, usually the result of an acute fracture or severe trauma. The notion that lifting weights causes a hormonal signal to prematurely stop growth is not supported by evidence. Instead, the body’s natural genetic and hormonal signals dictate the timing of growth plate closure, regardless of participation in a structured strength program.
Distinguishing Real Injury Risks from Myth
While the myth of stunted growth is unfounded, actual risks exist when youth resistance training is performed incorrectly. The most common injuries are soft-tissue injuries, such as muscle strains and ligament sprains, which typically arise from improper technique, poor posture, or an inadequate warm-up. These injuries are usually minor and temporary, yet they underscore the need for knowledgeable instruction.
The primary danger to the growth plate comes from attempting to lift excessive weight, often referred to as “ego lifting,” or performing heavy Olympic-style lifts before achieving skeletal maturity. These complex, maximal lifts can place undue shear stress on the developing joints and growth plates, leading to injury. To mitigate these risks, youth resistance training must be overseen by a qualified adult who emphasizes movement mastery before increasing resistance.
Progression should be gradual, focusing first on bodyweight exercises and proper form before introducing external resistance like light weights or resistance bands. The AAP recommends that children and adolescents avoid powerlifting, bodybuilding, or maximal lifts until they have reached full physical and skeletal maturity. Adhering to a conservative, technique-focused approach ensures safety.
Documented Benefits of Youth Resistance Training
Resistance training offers significant physical advantages for young people. It promotes enhanced bone mineral density, especially during the critical years of rapid skeletal development. The mechanical loading on the bones stimulates greater bone accrual, which contributes to long-term musculoskeletal health.
Consistent training also improves body composition by increasing lean muscle mass and assisting with fat mass management. These programs enhance overall motor skills, coordination, and physical literacy, which are valuable for athletic endeavors and everyday life. Strength training serves as a form of injury prevention by strengthening the muscles, tendons, and ligaments that support the joints, leading to a reduced incidence of sports-related injuries.