Myth: Resistance weight training will stunt an adolescent’s growth.

Written By Adam Broughton

Truth: This is absolutely false. If weight training stunts growth, children shouldn’t run, jump, play, or exert themselves, lest they all be “stunted.”

This myth likely stems from a false concern that resistance training will cause early fusing of the growth plates, resulting in shorter bones and shorter stature. While that sounds scientific because the growth plate is the location of long bone growth, it is absolutely false because children put all sorts of stress on their growth plates from running, jumping, and playing like kids do.  There are hundreds of pounds of pressure on children’s growth plates through normal play, and unless a bone is broken, all that stress is actually good for it. 

The half-truth buried in this myth is that a fracture through a growth plate, which is actually quite rare, can arrest cell replication and lead to uneven growth in that single bone. Lifting weights won’t, however, cause every bone in your body to stop growing!!

The Truth About Growth Plates: Injuries to growth plates are rare and typically result from acute trauma, not from strength training. Normal childhood activities like running and jumping place significant stress on growth plates without causing harm.

What does the science say? 

Based on the science, you can confidently state that resistance training, when done correctly, is not only safe for teenagers but also offers numerous benefits. Here’s what the science says:

Benefits of Resistance Training for Teen Athletes (Backed by Science):

  1. Improved Strength and Power: This is a no brainer. Resistance training effectively increases muscular strength and power in young athletes.

  2. Enhanced Athletic Performance: These strength gains will translate to improvements in speed, agility, balance, coordination, and overall sports performance.

  3. Reduced Risk of Injuries: Strengthening muscles and joints can help protect young athletes from sports-related injuries.

  4. Stronger Bones: Weight-bearing exercises, like resistance training, contribute to increased bone density, which is crucial for long-term skeletal health.

  5. Increased Confidence and Well-being: Studies show that resistance training can have positive effects on mental health and self-confidence in young individuals.

  6. Development of Fundamental Movement Skills: Muscular strength is critical for the efficient development of basic athletic movements.

Bottom line: Unless you plan on breaking every bone in your body when you workout, stress on your muscles and bones from resistance training will no more stunt your growth than those extra sprints at practice that burn so much you wish you were in a cast.

For more information check out these sources: 

  1. Youth Strength Training - Science for Sport. https://www.scienceforsport.com/youth-strength-training/ 

  2. Resistance training for children and adolescents Transl Pediatr. 2017 Jul;6(3):137–143. https://doi.org/10.21037/tp.2017.04.01 

  3. Resistance training among young athletes: safety, efficacy and injury prevention effects. Br J Sports Med. Author manuscript; available in PMC: 2012 Oct 29. https://pmc.ncbi.nlm.nih.gov/articles/PMC3483033/

  4. Resistance Training for Children and Adolescents. Pediatrics (2020) 145 (6): e20201011. https://doi.org/10.1542/peds.2020-1011

  5. Strength training: OK for kids? By Mayo Clinic Staff. https://www.mayoclinic.org/healthy-lifestyle/tween-and-teen-health/in-depth/strength-training/art-20047758

  6. Strength Training by Children and Adolescents. Pediatrics (2008) 121 (4): 835–840.https://doi.org/10.1542/peds.2007-3790

Facts from other sources:



Adam Broughton
Previous

FAQ: Training Intensity
Next

Do basketball players need to lift weights?