The myth that lifting weights stunts your growth has been around for decades, and many people still believe it to be true. The idea behind this myth is that lifting heavy weights puts too much stress on the bones and can damage the growth plates, leading to stunted growth. However, there is no scientific evidence to support this claim. In fact, lifting weights can benefit children and adolescents if done under proper supervision and with the appropriate weight and technique.

The growth plates, also known as epiphyseal plates, are areas of cartilage at the ends of long bones responsible for bone growth. During puberty, these growth plates become thinner as bone growth slows down and eventually fuse together, signaling the end of bone growth. The concern with lifting weights during this time is that the added stress on the bones could damage the growth plates, leading to stunted growth. However, several studies have shown that weightlifting does not adversely affect growth and development in children and adolescents when done correctly. In fact, strength training can provide numerous benefits for young people, including increased muscle strength and endurance, improved bone density, and reduced risk of injury.

One study published in the Journal of Strength and Conditioning Research followed 60 prepubescent boys who performed resistance training for eight weeks. The study found no significant differences in height or bone mineral density between the resistance training and control groups, indicating that weightlifting did not stunt their growth.

Another study published in the American Journal of Sports Medicine followed a group of adolescent boys who performed resistance training for nine months. The study found that weightlifting did not adversely affect growth or bone development and actually led to an increase in bone mineral density.

It is important to note that proper technique, appropriate weight, and supervision are critical when it comes to weightlifting for children and adolescents. Improper technique or lifting inappropriate weights can increase the risk of injury and may put too much stress on the bones and growth plates. Working with a qualified coach or trainer who can guide and monitor their progress is best.

In conclusion, scientific evidence does not support the myth that lifting weights stunts your growth. Weightlifting can be a safe and effective way for children and adolescents to improve their overall health and fitness under proper supervision and with the appropriate weight and technique. As leaders and role models, we must encourage young people to engage in strength training as part of a balanced exercise routine and not be concerned about the myth of stunted growth.

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References:

Faigenbaum, A. D., Kraemer, W. J., Blimkie, C. J., Jeffreys, I., Micheli, L. J., Nitka, M., & Rowland, T. W. (2009). Youth resistance training: Updated position statement paper from the National Strength and Conditioning Association. Journal of Strength and Conditioning Research, 23(5 Suppl), S60-79.

Ramsay, J. A., Blimkie, C. J., Smith, K., Garner, S., MacDougall, J. D., & Sale, D. G. (1990). Strength training effects in prepubescent boys. Medicine and Science in Sports and Exercise, 22(5), 605-614.

Faigenbaum, A. D., Myer, G. D., & Stone, M. H. (2013). Youth resistance training: updated position statement paper from the national strength and conditioning association. Journal of Strength and Conditioning Research, 27(6), S60-S79. doi: 10.1519/JSC.0b013e318290f60a.

Lloyd, R. S., Faigenbaum, A. D., Stone, M. H., Oliver, J. L., Jeffreys, I., Moody, J. A., ... & Myer, G. D. (2014). Position statement on youth resistance training: the 2014 international consensus. British Journal of Sports Medicine, 48(7), 498-505. doi: 10.1136/bjsports-2013-092952.