Does strength training stunt growth in children?
There's ample evidence that participating in sports from a young age can lead to a lifetime of consistent fitness habits, boost self-confidence, and even foster empathy and resilience.
While early athletic involvement offers many benefits, it's important to consider overall health.
This brings us to a long-standing controversy: does lifting weights stunt growth in kids and teens?
The short answer is no.
However, there are some important considerations for kids and teens starting weight training.
What the Research Says
The National Strength and Conditioning Association (NSCA) released a position statement in 2009 regarding youth strength training.
The statement notes, "Research increasingly indicates that resistance training can offer unique benefits for children and adolescents when appropriately prescribed and supervised. The qualified acceptance of youth resistance training by medical, fitness, and sport organisations is becoming universal."
The statement concludes that concerns about youth resistance training are outdated, and there is enough evidence to support it, provided age-appropriate guidelines are followed.
Research published since then supports the safety of strength training for young people.
A 2020 clinical report from the American Academy of Pediatrics stated that properly designed resistance training programs have no negative effects on linear growth, growth plate health, or the cardiovascular system of children and adolescents.
A 2016 research review in Frontiers in Physiology found that resistance training benefits long-term health and athletic performance in young athletes through neuromuscular adaptation.
Another review in a 2009 issue of Sports Health noted that injuries related to youth strength training were primarily due to equipment misuse, inappropriate weights, improper technique, or lack of qualified supervision, rather than the act of lifting itself.
How to Prevent Injury?
While weightlifting doesn't stunt growth, it’s not without risks. Injuries can occur, especially with incorrect form. Effective supervision and guidance on proper form are crucial, emphasising the importance of an individualised training programs.
Kids and teens should start with light loads, focused on correct technique, gradually increasing resistance by 5 to 10% as strength improves, and ensuring proper nutrition, hydration, and sleep.
