Weight lifting has long been a popular form of exercise for individuals looking to build muscle and strength. However, the question of whether weight lifting can stunt growth has been a topic of debate for many years.

Parents, in particular, are often concerned about the potential impact of strength training on their children’s growth and development. In this comprehensive article, you will delve into the research and facts surrounding this question and debunk the myth that weight lifting stunts growth.

teenager workout

Myth Origins and Misconceptions

In the past, there were widespread concerns that weight lifting could be harmful to young athletes, as it was believed that the high forces exerted on the adolescent skeleton might cause damage, leading to an increased risk of physeal injuries and potentially stunted growth.

However, numerous studies have since debunked this theory, demonstrating that when properly designed, resistance training has no adverse effects on teenagers and can often be completed without injury.

Weight lifting for adolescents

Benefits of Weight Lifting for Children and Adolescents

According to studies, weightlifting not only does not stunt growth, but it also offers numerous health benefits for children and adolescents.

  1. Increased muscle strength and endurance
  2. Improved bone density and skeletal health
  3. Enhanced cardiovascular fitness
  4. Better balance and coordination
  5. Greater self-esteem and confidence
  6. Reduced risk of obesity and type 2 diabetes

Furthermore, a well-designed weight lifting program can help children increase their strength by 30% to 50% after only 8 to 12 weeks of training, as demonstrated in a study.

Safety Guidelines for Weight Lifting

While weight lifting does not stunt growth, it is essential to practice proper form and follow safety guidelines to minimize the risk of injury. Here are some key recommendations for ensuring a safe and effective weight training program for children and adolescents:

  1. Consult a physician: Before starting a strength training program, consult a healthcare professional to ensure there are no underlying health issues that could be exacerbated by weight lifting.
  2. Seek professional guidance: Work with a certified personal trainer or coach who has experience in youth strength training to ensure proper form and technique.
  3. Start with bodyweight exercises: Begin with bodyweight exercises such as push-ups, squats, and lunges to build a solid foundation of strength and technique before progressing to external weights.
  4. Prioritize form over weight: Emphasize proper technique and form over the amount of weight lifted. Lifting heavy weights with improper form increases the risk of injury.
  5. Warm up and cool down: Always begin each session with a warm-up to prepare the muscles for exercise and end with a cool-down to aid in recovery.
  6. Progress gradually: Increase the intensity of the exercises slowly and methodically, allowing the body to adapt to the increased demands.
  7. Monitor for signs of overtraining: Pay attention to signs of fatigue, excessive muscle soreness, or declining performance, which may indicate overtraining.
  8. Keeping track of your body composition over time. You can see how much muscle mass you have gained and how much fat you have lost by measuring your body composition.

InBody Children's Muscle-Fat Analysis

The InBody Result Sheet Growth Chart allows you to track your weight and height growth progress compared to peers using various established statistics such as WHO, CDC, and others. This information can help you determine how weight lifting can benefit growth over time.

InBody's children growth graph


The myth that weight lifting stunts growth has been thoroughly debunked by research. It is now clear that engaging in weight lifting and strength training activities does not negatively impact the growth and development of children and adolescents. Instead, weight lifting offers numerous health benefits when practiced safely and with proper guidance.

However, it is essential for parents, educators, and coaches to be aware of the potential risks associated with weight lifting, particularly when it comes to injury prevention. By following safety guidelines and prioritizing proper form, children and adolescents can reap the rewards of weight lifting without compromising their growth and development.

Embrace the opportunity to foster lifelong fitness habits and promote overall health and well-being for yourself or your child through the power of weight lifting.


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