From the Guidelines
No, lifting weights does not stunt growth in children when done properly. Children and adolescents can safely participate in strength training with appropriate supervision, proper technique, and age-appropriate programs. The key is to focus on lighter weights with proper form rather than maximum lifts. Weight training actually offers numerous benefits for young people, including improved strength, better sports performance, injury prevention, and enhanced bone density. Although the study by Fletcher et al 1 focuses on exercise standards for adults, particularly those 50 to 60 years of age, its emphasis on injury prevention and the importance of proper technique can be applied to children as well. The myth about stunting growth likely originated from concerns about growth plate injuries, but research has not found evidence that proper strength training damages growth plates or reduces final adult height. For safety, children should start with bodyweight exercises before progressing to external weights, receive qualified instruction, avoid maximum lifts, and maintain proper supervision.
Some key points to consider when implementing a weight training program for children include:
- Starting with bodyweight exercises to build a foundation of strength and proper form
- Progressing to external weights under qualified supervision
- Focusing on proper technique over the amount of weight lifted
- Avoiding maximum lifts and high-intensity efforts that can increase the risk of injury
- Maintaining a well-rounded fitness program that includes strength training, cardio, and flexibility exercises.
It's also important to note that the American Academy of Pediatrics and other medical organizations support supervised strength training for children as part of a well-rounded fitness program, although the provided study 1 does not directly address this topic.
From the Research
Lifting Weights and Growth in Children
- There is no direct evidence in the provided studies to suggest that lifting weights stunts growth in children 2, 3, 4, 5, 6.
- The studies focus on physical activity, exercise, and growth plate development, but do not specifically address the impact of weightlifting on growth in children.
- However, it is worth noting that the American Academy of Pediatrics recommends that children engage in regular physical activity, including strength training, as part of a healthy lifestyle 2.
- The growth plate is responsible for longitudinal bone growth, and its development is influenced by various factors, including hormones, nutrition, and physical activity 4, 6.
- Damage to the growth plate, such as that caused by ischemic osteonecrosis, can lead to growth disturbances, but this is not directly related to weightlifting 5.
Physical Activity and Growth
- Regular physical activity, including strength training, can have numerous benefits for children's health and development, including improved bone health, cardiovascular fitness, and psychological well-being 2, 3.
- The Physical Activity Guidelines for Americans recommend that children engage in moderate-to-vigorous physical activity for at least 1 hour per day and muscle-strengthening activities at least 3 times per week 2.
- However, few children meet these guidelines, with only 8.8% of U.S. children meeting all three guidelines (physical activity, screen time, and sleep) combined 3.
Growth Plate Development
- The growth plate is a complex structure that is influenced by various factors, including hormones, nutrition, and physical activity 4, 6.
- Damage to the growth plate can lead to growth disturbances, and therapeutic interventions are being developed to delay growth plate closure and treat conditions such as short stature and skeletal dysplasia 4, 5.