Does Lifting Weights Stunt Growth? What The Science Says

If you've heard that lifting weights stunts growth, you haven't imagined it. This fitness myth has been passed around for years, especially among parents and between young athletes.

But does lifting weights stunt growth, or is it another fitness myth?

The scientific evidence is reassuring. When done correctly, strength training can support healthy development rather than interfere with it. 

Here's what you need to know about potential risks and safe weight training for children and adolescents.

Key Takeaways

• Properly supervised weightlifting has not been shown to stunt growth.
• Growth plate injuries are possible, but good technique and qualified supervision reduce the risk.
• Youth strength training can improve muscle strength, coordination, bone health, and athletic performance.
• Beginners should prioritize correct technique over lifting heavy weights.
• Genetics, nutrition, adequate sleep, and overall health play bigger roles in physical development.

See More: What to Eat Before a Workout (And What to Avoid)

Does Lifting Weights Stunt Growth?

Carriejune, founder of Minibeast, says:

"Lifting weights doesn't automatically stop you from growing. What matters is learning proper form and choosing age-appropriate exercises. Likewise, it’s important to build strength gradually when you're young. There's no reason to rush into heavy lifting until you’re ready.”

The short answer is no. There's no convincing evidence that properly supervised resistance training stunts growth in children or teenagers.

According to the American Academy of Pediatrics, well-designed resistance training programs do not appear to harm growth plates or normal height development.

Likewise, a review of youth weight-training research also found that supervised programs improved strength without negatively affecting growth or maturation.

The key distinction is between safe, structured physical training and lifting beyond your abilities without proper guidance. The latter is where problems may arise.

Where Did the Myth That Lifting Weights Stunts Growth Come From?

The weightlifting myth largely comes from concerns about growth plates.

Growth plates are areas of developing cartilage that sit near the ends of children's bones and contribute to bone growth until skeletal maturity.

Because growth plates are more vulnerable to certain injuries than mature bone, people assumed that lifting weights could damage them and permanently limit height.

There's also a visual misconception that plays a part in the whole myth.

Sometimes, competitive weightlifters are shorter than the average height, but that doesn't mean weightlifting made them short. Rather, it shows that genetic body proportions can influence performance in certain lifts.

So, the idea that weights stunt growth simply isn't supported by evidence from properly designed youth training programs.

Can Lifting Weights Damage Growth Plates?

Growth plate injuries can happen, but they're not an inevitable result of resistance training.

Problems are more likely when young people attempt excessive loads without experience or use improper technique. They can also occur when youngsters train without supervision or have equipment-related accidents.

Growth plate injuries also happen in youth sports involving running, jumping, falls, and repeated impacts, such as gymnastics. In fact, some research implies that growth plate injuries are more common in other sports than weightlifting.

Research suggests these injuries are uncommon in properly supervised resistance training programs. Still, no physical activity is completely risk-free.

If a young athlete experiences persistent pain, swelling, or reduced movement around a joint, they should stop training and seek medical assessment. A certified professional may recommend physical therapy during recovery.

When it comes to growth plate protection, the goal should not be to avoid resistance training altogether. Instead, it’s proper injury prevention through sensible training.

Bonus: 7 Exercises That Will Give You Abs

Benefits of Strength Training for Youth and Adolescents

Strength training offers numerous benefits in addition to building muscle mass for younger athletes.

Age-appropriate resistance training programs can help young people:

• Develop muscle strength and coordination for everyday movement.
• Improve balance and body control.
• Support bone health and bone mineral development.
• Improve athletic performance.
• Build confidence and self-esteem.
• Develop fitness habits that support long-term health.

Well-designed strength training programs may also reduce certain sports-related injury risks by improving movement skills and muscular fitness.

Before puberty, strength gains often come mainly from better coordination and nervous system efficiency rather than major increases in muscle size. That means young athletes can become stronger without developing noticeably larger muscles.

How to Start Weight Lifting With Correct Technique (To Prevent Injury)

The safest approach is to match training to a child or teenager’s abilities and physical limitations, rather than choosing weights based on age alone. Experience should also be considered here. 

1. Start With Body Weight Exercises and Light Weights

Squats, push-ups, lunges, and other bodyweight exercises help beginners learn movement patterns without the risk of overexertion or injury.

Once they demonstrate good technique, they can try light weights or resistance bands.

Remember, there's no need to chase personal records immediately!

2. Prioritize Proper Supervision

A qualified coach or instructor should teach proper technique and adjust exercises for youth athletes as needed. They should also be around to explain equipment safety.

Many coaches and fitness trainers emphasize appropriate supervision in youth resistance training. 

A coach-to-athlete ratio of around 1:10 may be a practical planning guide and is a common one, but it's not a universal safety standard. Beginners and younger children may need closer attention.

3. Gradually Increase the Challenge

Start with manageable resistance and controlled repetitions.

As technique and muscle strength improve, gradually increase the weight or exercise difficulty—if at all. There’s no need to push younger athletes. 

Two or three nonconsecutive weight room sessions per week can be a reasonable starting point, alongside other types of physical activity.

Always follow instructions and avoid painful movements. Stop and seek medical assistance.

And remember to allow time for recovery after sports training. It’s just as important for youngsters!

What Actually Affects a Child's Growth?

A child or teenager’s final height is influenced primarily by genetics, alongside nutrition, growth hormone, health conditions, and environmental factors.

Human growth hormone (HGH) plays an important role in normal bone growth and development, but lifting weights doesn't stunt growth or determine someone's eventual height.

During periods of rapid growth, young people need enough food to support activity and development. Inadequate nutrition, excessive training demands, and insufficient recovery can affect overall health, even outside of growth plate risks.

Adequate sleep is also essential for healthy development. Children aged 6 to 12 should aim for 9 to 12 hours per night, while teenagers aged 13 to 17 need 8 to 10 hours to support growth and well-being.

Rather than worrying that every dumbbell session will limit linear growth, focus on balanced nutrition and age-appropriate training. Regular physical activity outside of resistance training is also recommended.

Conclusion

So, does lifting weights stunt growth? No—not when it's performed safely and appropriately.

The sports medicine research supports supervised strength training as a way to build stronger bones and better coordination while also developing healthier movement habits.

That said, whether you're a parent or a teenager starting out, the priority should always be proper technique with qualified guidance.

Frequently Asked Questions

Does Lifting Weights Stunt Growth at 14?

No evidence suggests that properly supervised lifting stunts growth at 14. Teenagers can participate in strength training when exercises and loads match their abilities and maturity.

How Much Should a 12-Year-Old Lift With Dumbbells?

There's no single correct dumbbell weight for every 12-year-old. Start with a light load that allows controlled repetitions and proper form, ideally under a qualified instructor's supervision and proper equipment training. 

Is It Okay for a 10-Year-Old to Lift Weights?

Yes, if they're ready to follow instructions and have appropriate supervision. Bodyweight exercises and light resistance are better starting points. Trainers suggest that heavy weights and competitive lifting shouldn't be the priority for beginners.

Keep Reading: How To Build Your Own Workout Routine

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