Weight Training Stunts Growth – An Evidence-Based Myth Buster
There is a widely held belief that weights training, when performed during
puberty/adolescence, can stunt ones
growth by damaging their growth plates. Because of this, it is suggested that children and
adolescents should
only perform body weight exercises and not use any external loading (dumbbells, kettlebells,
barbells) during
this time of their life.
This common belief has zero evidence to support it. Many studies have looked at this exact
topic and found that
weights training has NO negative impact on skeletal growth/maturation:
“Current research indicates that resistance training can be a safe, effective and
worthwhile activity for
children and adolescents” (Figenbaum and Myer, 2012)
“several studies provide consistent findings supporting the benefits of repeated,
intense physical efforts in
young subjects. Improved motor skills and body composition, in terms of increased fat
free mass, reduced fat mass
and enhanced bone health, have been extensively documented, especially if sport practice
began early, when the
subjects were pubescent. It can be therefore concluded that strength training is a
relatively safe and healthy
practice for children and adolescents” (Barbieri and Zaccagni, 2013)
“(Resistance training programs) are relatively safe and do not negatively impact growth
and maturation of pre-
and early-pubertal youth.” (Malina, 2006)
“Few studies have examined the long-term effect of resistance training on growth. The
few which have, found that,
contrary to the common misconception that resistance training may retard growth.
Scientific evidence indicates
that resistance training results in increased serum IGF-I and that there is no
detrimental effect on linear
growth.” (Falk and Eliakim, 2003)
Instead, the research suggests that when resistance training is programmed appropriately and
performed with
good technique that it actually provides numerous BENEFITS for youth athletes. Some of these
benefits
include:
increased strength, speed and power
improved body composition
STRONGER bones
a REDUCTION in injury rates
Unfortunately, this misconception about weights training often comes from well-meaning
parents who don’t realise
that sport itself subjects their children’s bones to forces that FAR exceed that found in
the weight room (from
jumping/landing, sprinting and through impacts in contact sports like rugby). So if you ban
your kid from the gym
but don’t ban them from team sports, it makes very little sense from a bone stress point of
view.
What’s the youngest age a child can start resistance training then? The Australian Strength
and Conditioning
Association, in their 2018 Position Stand on Resistance Training for Children and Youth,
state that:
“The youngest a child should commence resistance training is at 6 years of age provided
they have the
maturity to follow clear instructions and an appreciation of the dangers present when
training.”
So if you can follow instructions, and understand the inherent dangers of being in a gym
environment:
get in the gym
get a good program written by an experienced strength and conditioning coach/ Rehab
Physiotherapist
learn correct technique under the watchful eye of a good coach
and build strength!