Can Weight Training Stunt Growth?
Weight training has long been associated with concerns about its potential effects on height growth, especially in adolescents. In this blog, we will explore reputable sources and scientific evidence to debunk the notion that weight training negatively impacts height growth.
Contrary to popular belief, there is no substantial evidence to suggest that weight training stunts growth, particularly in young individuals. Reputable organisations and scientific studies have concluded that when weight training is done correctly and under proper supervision, it poses no harm to an individual's height growth.
The American Academy of Pediatrics
The American Academy of Pediatrics (AAP) released a clinical report in 2008 titled "Strength Training by Children and Adolescents," asserting that, in general, strength training appears to be safe and potentially effective in children and adolescents. The AAP highlights that well-designed and supervised strength training programs can help improve strength, flexibility, and overall physical fitness without negatively affecting growth.
International Olympic Committee (IOC)
The International Olympic Committee supports the inclusion of strength training in youth sports programs. In their consensus statement on youth athletic development, they encourage the appropriate use of resistance training, emphasizing that it can be beneficial for young athletes when conducted with proper techniques, age-specific programs, and qualified supervision.
Scientific Studies
Numerous scientific studies have examined the potential impact of weight training on height growth in adolescents. A systematic review published in the Journal of Strength and Conditioning Research in 2014 analysed multiple studies and concluded that "there is no significant effect of resistance training on linear growth in pre-and early pubertal children and adolescents." This finding provides robust evidence that weight training does not hinder height growth.
Safety Precautions for Young Weight Trainees
While weight training does not stunt growth, it is essential to implement safety precautions for young individuals engaging in strength training:
Proper Technique: Correct lifting techniques are crucial to prevent injuries and optimise training benefits.
Qualified Supervision: Adolescents should undergo weight training under the supervision of qualified fitness professionals or coaches to ensure proper guidance and support.
Age-Appropriate Programs: Tailoring training programs to suit the developmental stage of the individual helps prevent excessive strain on growing bodies.
Adequate Warm-up and Cool-down: A comprehensive warm-up and cool-down routine can help prevent injuries and improve overall training effectiveness.
The myth that weight training stunts growth has been debunked by evidence-based research and the support of reputable organisations like the American Academy of Pediatrics and the International Olympic Committee. When done correctly, weight training is safe and beneficial for young individuals, helping them improve physical fitness, strength, and overall health. As with any exercise regimen, following proper techniques, seeking qualified supervision, and adopting age-appropriate programming is crucial for a positive and safe weight training experience for young trainees.
