The idea that weight lifting stunts growth is a persistent myth, but scientific research has shown that properly supervised strength training does not harm growth plates or negatively impact height.
In fact, it can improve bone density, muscle strength, and overall development—keep reading to see the evidence and expert guidelines on safe training for children and adolescents.
Where the Myth Comes From
The belief that weight lifting stunts growth has been around for decades, but it is based on outdated assumptions rather than scientific evidence.
Misinformation, misinterpretation of injuries, and cultural concerns have all contributed to the persistence of this myth.
Understanding where this idea comes from can help dispel unnecessary fears and encourage safe, effective strength training for children and adolescents.
Historical Origins of the Belief That Lifting Weights Stops Growth
The myth that weight lifting negatively impacts height likely originated from early observations of child laborers in industrial settings.
In the 19th and early 20th centuries, children working in physically demanding jobs, such as mining or factory labor, often experienced stunted growth due to chronic malnutrition, excessive physical stress, and poor living conditions.
Because these children were shorter than average, many falsely attributed their reduced height to the physical demands of their work rather than the actual causes—lack of proper nutrition and overall poor health.
Later, early studies on strength training often focused on adult athletes rather than children, leaving a gap in understanding how resistance training affects younger individuals.
This lack of research led to cautionary attitudes among parents, teachers, and coaches, reinforcing the idea that lifting weights before full physical maturity could somehow interfere with growth.
Misinterpretation of Growth Plate Damage and How It Actually Occurs
Growth plates, also known as epiphyseal plates, are areas of cartilage at the ends of long bones where new bone tissue is produced.
These plates remain open during childhood and adolescence, allowing bones to lengthen and a person to grow taller. Over time, they harden and close, signaling the end of height increase.
The concern that weight training could damage these structures is based on a misunderstanding of how injuries occur.
Damage to growth plates is typically the result of high-impact trauma, such as a fall, collision, or excessive force applied in an uncontrolled manner.
Sports like football, gymnastics, and skateboarding pose a much higher risk for growth plate injuries than properly structured resistance training.
When weight lifting injuries do occur in young athletes, they are almost always due to poor technique, lifting too much weight, or lack of supervision—not the act of weight lifting itself.
Research has repeatedly shown that when strength training is done correctly, it does not harm growth plates.
In fact, it can reinforce bone strength, helping to protect against fractures and long-term skeletal issues.
The key is progressive overload, meaning a gradual increase in resistance while maintaining proper form, rather than sudden, excessive weight increases that could lead to injury.
Cultural and Parental Concerns Regarding Children Engaging in Resistance Training
Many parents and coaches remain skeptical about youth strength training due to long-standing cultural beliefs and fear of injury.
Misinformation spreads quickly, and since height is a visible marker of physical development, any suggestion that an activity might interfere with it tends to cause concern.
Some cultures associate weight training with bodybuilding, assuming that young lifters will develop overly bulky muscles or experience growth plate issues.
Others believe that children should only focus on bodyweight exercises and natural movement patterns, avoiding external resistance until after puberty.
While bodyweight training is beneficial, resistance training offers unique advantages for developing strength, coordination, and injury resilience that bodyweight exercises alone may not provide.
Parental hesitation is often rooted in a lack of clear information.
Many adults did not grow up with structured youth strength programs, so they assume that what worked for them—playing sports or engaging in general physical activity—should be enough for their children.
The reality is that modern research supports resistance training as a safe and effective way to enhance physical development when done correctly.
Coaches, trainers, and medical professionals play a crucial role in educating parents about the safety of strength training for kids.
Highlighting the importance of proper supervision, technique, and age-appropriate programming can help shift perspectives, allowing more children to experience the benefits of resistance training without unnecessary fear.
The Science Behind Growth and Strength Training
The idea that weight lifting can interfere with growth is rooted in misunderstanding how bones develop during childhood and adolescence.
Growth is a complex biological process influenced by genetics, hormones, and overall health—not by resistance training.
Understanding the role of growth plates and reviewing scientific research can help clarify why properly structured strength training does not negatively impact height.
How Bones Grow and Develop During Childhood and Adolescence
Bone growth occurs primarily at the growth plates, which are soft areas of cartilage located at the ends of long bones.
These plates remain active throughout childhood and adolescence, continuously generating new bone tissue that allows for height increases.
Growth plate activity is regulated by hormones like growth hormone (GH) and insulin-like growth factor 1 (IGF-1), which promote cell division and bone elongation.
As children reach puberty, sex hormones such as estrogen and testosterone accelerate bone growth before eventually signaling the closure of growth plates.
Once these plates fuse—typically by the late teens or early twenties—further height increases are no longer possible.
Throughout this entire process, the primary factors influencing bone development include nutrition, genetics, and overall physical activity levels, not specific types of exercise like weight lifting.
The Role of Growth Plates in Height and Why They Are Not Affected by Proper Weight Training
Because growth plates are areas of developing tissue, they are more vulnerable to injury than fully formed bone.
However, not all physical activities carry the same risk of damage. The primary causes of growth plate injuries include:
- High-impact trauma from falls, collisions, or improper landings in sports like gymnastics, football, and skateboarding.
- Repetitive stress without recovery, such as excessive long-distance running on hard surfaces.
- Lifting excessive weight with poor form or without proper supervision.
When resistance training is done correctly, it does not harm growth plates.
Instead, it strengthens bones by stimulating osteoblast activity, which is the process of building new bone tissue.
Weight-bearing exercises increase bone mineral density, reducing the risk of fractures and conditions like osteoporosis later in life.
The key distinction is that properly supervised strength training applies controlled, progressive resistance, while injuries occur when forces are applied suddenly or in an uncontrolled manner.
Scientific Research Debunking the Myth
Extensive research has shown that resistance training does not negatively impact growth or height.
A review published in the Clinical Journal of Sport Medicine analyzed multiple studies on youth strength training and concluded that supervised programs do not impair growth and maturation in pre- and early-pubertal youth.
Instead, these programs were found to enhance musculoskeletal development, reduce injury risk in sports, and improve overall fitness.
Additional studies have demonstrated that:
- Strength training increases bone mineral density, making bones more resilient.
- There is no evidence that weight training causes premature closure of growth plates.
- The risk of injury in supervised strength training is lower than in many common youth sports.
The real risk to growth occurs when strength training is unsupervised, performed with poor technique, or involves excessive loads without proper progression.
When done correctly, lifting weights is not only safe but beneficial for long-term bone health and physical development.
Growth Plates and Strength Training: Separating Facts from Fiction
Growth plates play a critical role in determining height, but their relationship with exercise—especially strength training—is often misunderstood.
While many assume that lifting weights can damage these structures, research shows that controlled resistance training does not pose a significant risk.
In fact, certain high-impact sports carry a much higher chance of growth plate injuries than properly supervised weight training.
Understanding how growth plates function and how strength training affects them can help dispel myths and reinforce best practices for safe training.
What Growth Plates Do and How They Contribute to Height
Growth plates, also known as epiphyseal plates, are located at the ends of long bones and serve as the primary sites of bone growth during childhood and adolescence.
These plates are made of cartilage, a softer and more flexible tissue than bone, allowing for gradual elongation.
Over time, specialized cells called chondrocytes multiply and contribute to bone lengthening, a process regulated by hormones such as growth hormone (GH) and insulin-like growth factor 1 (IGF-1).
As puberty progresses, sex hormones like estrogen and testosterone signal the eventual closure of growth plates.
Once these plates fuse—typically between the ages of 14-16 in girls and 16-19 in boys—further increases in height are no longer possible.
Since growth plates are responsible for height development, any serious damage to them before they close can potentially affect growth.
However, such injuries are usually caused by high-impact trauma, not resistance training.
Why High-Impact Sports Like Gymnastics and Football Carry a Higher Risk of Growth Plate Injuries Than Weight Lifting
Growth plate injuries typically occur when excessive force is applied suddenly or repeatedly in an uncontrolled manner.
Certain high-impact sports pose a significantly higher risk of these injuries than properly structured resistance training.
- Gymnastics: The repetitive stress from tumbling, vaulting, and dismount landings creates significant impact forces on developing bones. Studies show that young gymnasts frequently experience growth plate stress injuries, particularly in the wrists, ankles, and knees.
- Football: High-speed collisions and tackling increase the likelihood of traumatic growth plate fractures. Ankles, knees, and shoulders are particularly vulnerable due to the nature of cutting movements and impact forces.
- Basketball and Soccer: Jumping and sudden changes in direction place stress on the knees and ankles, which can lead to overuse-related growth plate issues like Osgood-Schlatter disease (a condition that causes pain and swelling in the knee's growth plate).
In contrast, properly supervised strength training applies controlled, progressive resistance rather than uncontrolled impact, making it far safer for developing bones.
The injuries that do occur in weight training among young athletes are typically due to poor technique, excessive loads, or lack of supervision—not the act of lifting itself.
How Proper Resistance Training Protects, Rather Than Harms, Developing Bones
Far from harming growth plates, resistance training can actually strengthen bones and improve overall skeletal health when performed correctly.
Strength training stimulates osteoblast activity, which promotes bone formation and increases bone mineral density (BMD).
This is particularly important for children and adolescents, as peak bone mass is developed during youth and determines lifelong bone health.
Key benefits of strength training for bone health include:
- Stronger Bones: Controlled loading enhances bone remodeling, reducing the risk of stress fractures and injuries.
- Reduced Risk of Osteoporosis: Early exposure to resistance training can help build denser bones, lowering the risk of osteoporosis later in life.
- Improved Joint Stability: Strengthening the muscles surrounding joints reduces strain on growth plates and ligaments, decreasing the likelihood of injuries.
- Better Movement Mechanics: Proper technique in resistance training reinforces functional movement patterns, making young athletes more resilient in other physical activities.
The key to ensuring safety and maximizing benefits lies in age-appropriate programming, gradual progression, and professional supervision.
Young athletes should start with bodyweight exercises and light resistance before progressing to heavier loads, always prioritizing proper form over maximum weight.
With these precautions in place, strength training can be a valuable tool for supporting growth and long-term musculoskeletal health.
How Weight Training Supports Healthy Growth and Development
Rather than hindering growth, strength training plays a key role in supporting healthy physical development.
When done correctly, weight training strengthens bones, improves muscle function, and enhances overall well-being.
Beyond the physical benefits, it also fosters mental resilience and builds habits that promote long-term health.
Understanding these advantages highlights why supervised resistance training is not only safe but beneficial for children and adolescents.
Bone Density Benefits
One of the most significant advantages of weight training is its positive impact on bone mineral density (BMD).
During childhood and adolescence, bones are still developing, and this period is crucial for maximizing peak bone mass, which affects long-term skeletal health.
Strength training applies controlled stress to bones, stimulating osteoblast activity, the process that helps build and reinforce bone tissue.
This adaptation makes bones stronger and more resistant to fractures, both during youth and later in life.
By engaging in resistance training at an early age, young athletes increase their bone density, reducing the risk of osteoporosis and bone-related conditions in adulthood.
This is particularly important because bone loss naturally occurs with age, and those who develop stronger bones in their youth are better protected against fractures and bone deterioration as they get older.
Unlike high-impact activities that may place excessive stress on the joints, moderate, properly loaded strength training strengthens bones without damaging growth plates.
Muscle and Strength Gains
Strength training enhances functional strength, which benefits overall movement and athletic performance.
Unlike passive activities that focus solely on endurance, resistance exercises improve muscle coordination, balance, and stability, making everyday movements more efficient and reducing the likelihood of injuries.
Stronger muscles provide better support for joints and ligaments, decreasing strain on vulnerable areas like the knees, hips, and lower back.
Proper resistance training also contributes to better posture and movement mechanics.
Many postural imbalances in children and adolescents stem from prolonged sitting, poor movement patterns, or muscular weaknesses.
A well-structured strength program addresses these issues by strengthening key postural muscles, reducing the risk of back pain and alignment issues later in life.
Additionally, athletes who engage in resistance training perform better in sports, as improved strength directly translates to better speed, agility, and endurance.
Psychosocial Well-Being
Beyond physical development, weight training has a profound impact on mental and emotional well-being.
Engaging in a structured strength program helps build self-confidence and discipline, teaching young individuals the value of persistence, goal-setting, and personal growth.
The sense of achievement that comes from progressively increasing strength fosters a positive self-image and a stronger mindset toward overcoming challenges.
Strength training also encourages a lifelong habit of physical activity.
When children and adolescents learn proper lifting techniques and experience the benefits of strength training early on, they are more likely to continue exercising into adulthood.
This reduces the risk of obesity, cardiovascular disease, and other lifestyle-related health issues later in life.
Unlike restrictive or unsustainable fitness trends, weight training instills a foundation for long-term health and physical resilience.
The psychological benefits extend beyond personal growth—training in a supportive environment promotes teamwork, social interaction, and camaraderie, whether in a school program, sports team, or gym setting.
Learning proper technique under the guidance of a coach or mentor reinforces accountability, discipline, and motivation, which carry over into other aspects of life, including academics and personal development.
Safe Strength Training Guidelines for Children and Adolescents
Strength training is safe and beneficial for children and adolescents when approached with proper guidance and structure.
While concerns about injury often arise, following age-appropriate guidelines significantly reduces risk and ensures positive outcomes.
The key to a safe and effective program lies in starting at the right developmental stage, prioritizing expert supervision, and focusing on technique before adding resistance.
Age Considerations
There is no single “perfect age” to start strength training, but most children can begin around 6 to 8 years old, provided they demonstrate the emotional maturity to follow instructions and understand proper movement patterns.
The ability to focus, listen, and perform exercises with control is more important than a specific age threshold.
At this stage, training should focus on bodyweight movements, coordination, and foundational motor skills, rather than lifting heavy weights.
For pre-adolescents and early teens, strength training should emphasize form, mobility, and gradual progression.
Around puberty, as muscle-building hormones like testosterone and growth hormone become more active, adolescents can begin adding external resistance, starting with light weights, resistance bands, or machine-assisted movements.
However, maximal lifts (such as heavy one-rep max attempts) should be avoided before full skeletal maturity to minimize unnecessary joint stress.
Proper Supervision
One of the most important factors in youth strength training is qualified supervision.
A trained professional—whether a certified strength coach, personal trainer, or experienced sports coach—plays a crucial role in ensuring safety and effectiveness.
Without proper guidance, children and adolescents are more likely to use incorrect technique, lift excessive weight, or develop poor movement patterns, increasing injury risk.
Supervision also provides structured progression, helping young athletes start with appropriate exercises, advance at a safe pace, and build confidence in their abilities.
Coaches ensure that each child trains within their capability rather than attempting weights beyond their control.
This instills discipline, teaches proper lifting etiquette, and reinforces lifelong healthy exercise habits.
Prioritizing Technique Over Weight
Mastering bodyweight exercises before introducing external resistance is essential for building a strong foundation of movement mechanics.
Strength training should begin with exercises such as squats, lunges, push-ups, pull-ups, and core stabilization movements to develop coordination, stability, and strength.
Once technique is consistently correct, resistance can be gradually introduced through light weights, resistance bands, or controlled machine exercises.
Progression should follow a structured approach:
- Bodyweight mastery – Establish movement quality before adding resistance.
- Resistance bands or light external loads – Add small amounts of resistance to reinforce mechanics.
- Free weights with controlled progression – Gradually increase resistance while maintaining proper form.
Maximal lifts (such as one-rep max attempts) should be avoided before puberty because the musculoskeletal system is still developing.
Instead, training should focus on higher repetitions with moderate resistance, reinforcing muscular endurance and motor control.
Structuring an Effective and Safe Strength Training Program
An effective strength training program for children and adolescents should be structured, well-rounded, and focused on long-term development rather than immediate performance gains.
Properly planning each session ensures safety, maximizes benefits, and builds a foundation for lifelong fitness.
A well-balanced program should include a thorough warm-up, a mix of fundamental strength exercises, and complementary forms of training to promote overall athleticism and injury prevention.
Warm-Up and Mobility Work
A proper warm-up is non-negotiable in any strength training program, especially for young athletes whose muscles and joints are still developing.
Warming up prepares the body for movement, reduces injury risk, and improves exercise performance.
A good warm-up should be dynamic, engaging key muscle groups while increasing heart rate and blood flow.
Instead of static stretching, which can limit power output, dynamic mobility drills should be the focus.
Movements such as arm circles, leg swings, high knees, and jumping jacks activate muscles while improving flexibility and coordination.
Additionally, specific activation drills for core stability, shoulder mobility, and hip flexibility ensure that young lifters move efficiently during their workout.
Before beginning resistance exercises, it’s also beneficial to include movement-specific warm-ups.
For example, before squatting, bodyweight squats or light goblet squats reinforce proper mechanics and engage the necessary muscles.
When young athletes develop a habit of warming up correctly, they carry this skill into adulthood, reducing their long-term injury risk.
Balanced Exercise Selection
The foundation of youth strength training should be full-body, compound movements that engage multiple muscle groups simultaneously.
Unlike isolation exercises that target only one muscle at a time, compound movements promote better coordination, functional strength, and athletic development.
Rather than following a traditional bodybuilding-style split (e.g., chest day, leg day), a full-body or upper/lower training approach is more effective for young athletes.
A well-balanced strength training program should include:
- Squats and lunges for lower-body strength and joint stability.
- Push-ups and pull-ups to develop upper-body strength and muscular endurance.
- Core exercises like planks, dead bugs, and hanging leg raises to build stability.
- Hip hinge movements such as Romanian deadlifts or kettlebell swings to strengthen the posterior chain (hamstrings, glutes, and lower back).
By focusing on proper movement patterns rather than isolated muscle growth, young lifters build strength that carries over into sports and daily activities.
These exercises also help prevent common movement deficiencies, ensuring better posture, balance, and overall athletic performance.
Incorporating Other Forms of Training
Strength training should never exist in isolation—it should be part of a comprehensive fitness program that includes cardiovascular training, flexibility work, and sport-specific drills.
This ensures that young athletes develop well-rounded fitness rather than focusing solely on muscle strength.
Cardiovascular activities such as running, swimming, cycling, or jump rope improve endurance and heart health, supporting overall physical performance.
Flexibility and mobility work, including yoga, dynamic stretching, and foam rolling, maintain joint health and range of motion, reducing stiffness and injury risk.
For young athletes involved in sports, incorporating sport-specific drills enhances performance while reinforcing movement patterns used in competition.
Even for those not engaged in organized sports, activities like agility drills, plyometrics, and balance training improve motor skills and athleticism.
Conclusion
Weight training does not stunt growth—in fact, when done correctly, it supports bone strength, muscle development, and overall health.
With proper supervision, a focus on technique, and a well-rounded training program, children and adolescents can safely benefit from strength training.
By embracing the science-backed advantages of resistance training, young individuals can build a foundation for lifelong fitness and injury prevention.
