A concern has persisted among parents and coaches that resistance training during childhood or adolescence can permanently restrict a young person’s final adult height. This widespread belief often leads to the prohibition of weightlifting for youth. This apprehension stems from a misunderstanding of skeletal development and the true risks associated with proper strength training. Modern sports medicine research has repeatedly addressed this issue, providing a clear answer to whether weightlifting truly stunts growth.
How Bones Grow: Understanding Growth Plates
The concern about stunted growth is directly related to structures within the developing skeleton known as growth plates. These are specialized areas of cartilage located at the ends of long bones, such as the femur and the humerus. Their biological name is the epiphyseal plate, and they are responsible for the longitudinal growth that determines a person’s height.
During development, cartilage cells within the growth plate continuously divide and then gradually ossify, or harden, into new bone tissue. This process pushes the ends of the bone outward, increasing its length over time. Because they are composed of cartilage, these growth plates are significantly weaker than the mature bone or surrounding ligaments and tendons. They represent the most vulnerable points of the skeleton before they eventually close and fuse into solid bone after puberty.
Weightlifting and Growth Plates: Addressing the Myth
The myth that resistance training stunts growth originates from the possibility of a severe injury to an open growth plate. However, extensive modern research demonstrates that properly structured, supervised resistance training does not impede growth. The concern is rooted in a misattribution: the harm comes from accidents, poor technique, or excessive loading, not the act of lifting weights itself.
Growth plate injuries are most often associated with accidents, such as dropping a weight, or attempting maximal, competitive lifts (like a one-rep maximum) before reaching skeletal maturity. The impact from jumping, landing, or collisions in common youth sports like football, basketball, or gymnastics often subjects the skeleton to forces far greater than those encountered in a controlled weight training environment.
Scientific studies have consistently found that when resistance training is programmed appropriately, it has no negative impact on skeletal maturation or linear growth. Rare cases of growth plate fracture are overwhelmingly attributed to improper lifting technique, a lack of qualified supervision, or the use of heavy loads. Resistance training is considered a safe and beneficial activity for young people when specific guidelines are followed.
Essential Guidelines for Safe Youth Resistance Training
Mitigating the risk of injury in a youth resistance program relies on adhering to specific safety protocols. The most important safeguard is mandatory supervision by a qualified professional, such as a certified strength and conditioning coach or a physical therapist. This instructor must have expertise in pediatric fitness and provide age-appropriate instruction.
The focus must be placed on mastering proper technique and movement patterns before introducing external resistance. Participants should first build a foundation using bodyweight exercises, elastic bands, or very light weights to ensure the correct form is ingrained. Load progression should be gradual and cautious, emphasizing a higher number of repetitions with lighter weight.
Youth should strictly avoid competitive maximal lifting, such as attempting a one-rep maximum (1RM), until they achieve full physical maturity. A well-designed program must also ensure adequate rest and recovery time between training sessions. Training should be well-rounded, including warm-up and cool-down activities, and focus on all major muscle groups for balanced development.
Developmental Advantages of Strength Training
Once the myth of stunted growth is dismissed, the proven benefits of youth resistance training become clear. Engaging in mechanical stress through resistance exercises stimulates bone growth and increases bone mineral density during developmental years. This early bone strengthening provides protection against osteoporosis later in life.
Regular participation also improves neuromuscular coordination, balance, and proprioception. A stronger, more coordinated musculoskeletal system reduces the risk of injury in other sports by stabilizing joints and correcting muscle imbalances.
The psychological benefits are substantial, enhancing self-esteem and confidence. By building physical competence and seeing measurable improvements, young people develop a positive body image and are more likely to maintain an active, healthy lifestyle into adulthood.