I was lifting weights with my 14 year old son this morning in Petaluma at a popular gym. While doing curls, he asked me with concern, “Does working out stunt my growth?” I told him that since I was a teenager myself I have heard the same myth. And, I also told him that as long as I’ve been looking for the evidence, I have never seen anything that would confirm this myth.
It's common for teenagers and their parents to worry that lifting weights could stunt growth during these important developmental years. The concern usually stems from the idea that lifting weights might damage growth plates, leading to shorter adult height. As a doctor, I often encounter this question, and it’s important to set the record straight: when done correctly, weightlifting does not stunt growth. Let’s dive into the facts.
Growth occurs primarily at the growth plates, the areas of developing tissue near the ends of long bones in children and adolescents. These growth plates are more vulnerable to injury than other parts of the bone, which has led to the idea that weightlifting might interfere with a young person’s growth. However, research consistently shows that with proper technique, supervision, and age-appropriate training, weightlifting does not damage growth plates or stunt growth.
A review of several studies on resistance training in youth found no evidence that weightlifting negatively impacts height or growth. Instead, properly supervised training programs are effective in improving strength and even help prevent injuries during sports and other physical activities (Malina, 2006).
The main concern surrounding weightlifting is potential damage to growth plates, which could theoretically stunt growth. However, growth plate injuries are rare in supervised settings where teens are taught proper lifting techniques. Injuries that do occur are typically related to poor supervision, lifting weights that are too heavy, or using improper form—issues that can be easily avoided with the right guidance (Pierce et al., 2021).
It’s true that some studies have shown growth delays in adolescent female gymnasts. However, it’s crucial to understand the context. These delays are linked to intense, high-volume training, strict diets, and maintaining very low body fat—not simply resistance training. In these cases, the growth effects are more a result of extreme conditions rather than typical, age-appropriate weight training programs (Theintz et al., 1993). For most teens engaging in normal, supervised weightlifting, these concerns simply don’t apply.
When done right, weightlifting offers a range of benefits for teenagers. It can improve overall strength, enhance sports performance, and even reduce the risk of injuries by strengthening muscles, tendons, and ligaments. Additionally, learning proper lifting techniques at a young age can set the foundation for a lifetime of healthy exercise habits.
So, does weightlifting stunt growth in teenagers? The answer is a resounding no—as long as it’s done under proper supervision, with appropriate weights and techniques. Rather than being harmful, weightlifting can be a safe and effective way for teenagers to build strength, boost confidence, and support overall physical health.
Parents and teens can feel confident incorporating weightlifting into their exercise routines, provided they follow age-appropriate guidelines and prioritize safety.
