Does lifting weights make you shorter and stunt your growth?

Is it safe for children to lift weights and does it stunt growth?

Does lifting weights stunt growth or make you shorter? This question lingers in the minds of countless parents whose children actively participate in competitive sports. However, the truth is that this belief stems from outdated misconceptions and the stigma surrounding weight training at a young age.

So, how did this age-old myth gain traction? It arose from a combination of outdated beliefs and misinterpretations, including an early misunderstanding of how growth plates function. Specifically, there was a misconception that lifting weights at a young age could cause premature closure of growth plates therefore stunting height. However, this claim has been thoroughly debunked by modern research (6,7). While it is true that growth plates are vulnerable to injury, the risks seen with properly supervised weight training are no greater than with other physical activities like gymnastics, hockey or soccer (7,10).

Another contributing factor to this narrative was the incorrect association of weight training with manual labor. Historically, heavy labor was, and still is linked to severely stunted growth (this was commonly seen in children from low-income families who performed physically demanding laborious jobs). Unfortunately, this association was inaccurately generalized to include weightlifting, even though the latter typically takes place in a much more controlled and supervised environment which is vastly different from the repetitive strain of heavy labor (16).

Media and cultural perceptions surrounding weightlifting also play a significant role in shaping public skepticism toward this topic. Over the decades, the media has often exaggerated or misrepresented the risks of weightlifting for young athletes, presenting fear-mongering reports and sensationalized articles that depict weightlifting as inherently dangerous for children. As the saying goes, “nothing sells like bad news,” these misleading narratives were widely circulated and accepted by millions without much scrutiny. Unfortunately, at the time, few questioned their accuracy—yet today, we know that these concerns were largely unfounded and not supported by scientific research (18).

Lastly, early research on the topic was often flawed or misinterpreted. Issues such as small sample sizes, poor study design, and a failure to distinguish between safe, supervised training and unsafe practices contributed to the perpetuation of this myth (6).

Now that we’ve debunked this myth, lets address another major question: does weightlifting have any benefits? … Yes.

Dr. David Frost (University of Toronto) – Performance Redefined

Injury Prevention

In addition to its athletic benefits, weightlifting plays a crucial role in injury prevention. Take, for example, the earlier discussion regarding weightlifting and growth plates—modern studies show that weightlifting promotes bone density and joint health, which is directly linked to the reduction in risk of sport-related bone fractures and stress injuries. By subjecting bones to controlled, progressive resistance, weightlifting helps stimulate osteogenesis (bone growth), strengthening the skeletal system and making it more resistant to fractures (7,17).

Furthermore, weightlifting can significantly lower the likelihood of muscle-related injuries by improving movement mechanics and developing stronger, more resilient muscles and connective tissues. Strengthening ligaments and tendons reduces the risk of common injuries such as ACL tears, tendonitis, and muscle strains, which are prevalent in high-impact sports like soccer, basketball, and football (9,10,17,22).

Additionally, weightlifting enhances proprioception (body awareness), balance, and neuromuscular coordination which in turn reduces the likelihood of awkward movements that lead to sprains and falls. These benefits are particularly important for sports that require rapid direction changes, explosive movements, and high-impact landings (7,10,14).

Another key factor in injury prevention is the role of weightlifting in correcting muscular imbalances. Many sports face an epidemic of overuse injuries due to constant repetitive motions (e.g., baseball pitching, tennis swings, or long-distance running). Strength training ensures that opposing muscle groups (agonists and antagonists) develop evenly, reducing stress on joints and minimizing compensation patterns that could lead to chronic pain or injury (7,10).

Finally, weightlifting increases overall muscular endurance and fatigue resistance, meaning that athletes are less likely to experience late-game injuries due to exhaustion. As fatigue sets in, biomechanics can deteriorate, increasing injury risk. Strength training builds muscular stamina, allowing athletes to maintain proper form and movement efficiency even under fatigue (2,4).

Athleticism

One of the greatest benefits of weightlifting is the overall improvement of a child’s athleticism, enhancing both physical performance and mental resilience. Strength training develops key physical attributes that directly translate into success across a wide range of sports (1,6,12).

Strength, Power, and Explosiveness

Weightlifting increases strength and power output, which is crucial for speed, agility, and force production in sports. Exercises such as squats, pulls, and Olympic lifts (snatch, clean, and jerk) develop the fast-twitch muscle fibers which are responsible for explosive movements like sprinting, jumping, and cutting. These lifts mimic real-game scenarios where an athlete must generate power quickly (whether that be a football lineman driving forward, a basketball player jumping for a rebound, or a sprinter exploding off the blocks)(8,11).

Speed and Acceleration

Strength training, particularly posterior chain development (glutes, hamstrings, and lower back), plays a key role in improving an athlete’s sprint speed and acceleration. A stronger lower body generates more force with each stride, allowing athletes to reach top speed more efficiently. Plyometric weightlifting movements, such as power cleans and box jumps, enhance ground reaction force, enabling quicker take-offs, faster changes in direction, and improved agility (8,11,12,17).

Improved Coordination, Balance, and Proprioception

Weightlifting requires and reinforces coordination, balance, and proprioception (body awareness), all of which are essential for athletic success. Multi-joint lifts demand the controlled synchronization of muscle groups, improving an athlete’s ability to move efficiently and fluidly in dynamic environments (8,11).

Single-leg exercises like lunges and step-ups improve unilateral strength, crucial for sports that involve running, kicking, or cutting movements. Olympic lifts teach athletes how to control and stabilize their bodies under load, which translates to improved balance and control in high-intensity movements such as dodging defenders, landing safely, or adjusting mid-air.

Mental and Psychological Benefits

Beyond the physical advantages, weightlifting has a profound impact on an athlete’s mental toughness, confidence, and discipline (25):

• Increased Self-Esteem – As athletes get stronger and see measurable progress, they develop a greater sense of confidence in their abilities, both in training and in competition.
• Higher Levels of Discipline – The structure and consistency required in weightlifting teaches athletes the importance of dedication, patience, and perseverance, all of which transfer to sports and life.
• Enhanced Cognitive Function – Strength training has been linked to improved focus, reaction time, and decision-making abilities, all of which are crucial in fast-paced sports environments.
• Long-Term Motivation and Personal Growth – Training in weightlifting helps individuals with mental tasks such goal-setting, self-improvement, and resilience, skills that extend far beyond sports into academics, career development, and personal growth.

Athletic Longevity and Competitive Edge

Athletes who incorporate weightlifting into their training programs develop superior overall conditioning, giving them a competitive edge over opponents who rely solely on skill-based training. By building a stronger, more balanced, and injury-resistant body, weightlifting allows athletes to perform at a higher level for longer duration’s and in turn, extend their athletic careers (13,14,16,19).

Commonly Asked Questions:

What age is safe to start?

Weightlifting is safe for children as young as 7-8 years old, as long as it is properly supervised and properly programmed. According to organizations like the American Academy of Pediatrics (AAP) and the National Strength and Conditioning Association (NSCA), children can safely engage in age-appropriate resistance training that focuses primarily on technique, light resistance, and bodyweight exercises before progressing to heavier weights. At younger ages, the emphasis should be on developing movement patterns, coordination, and foundational strength rather than lifting maximal loads. With proper guidance, weightlifting can enhance strength, bone health, and injury prevention without negatively impacting growth or development (2,3,4,6,15,18,25).

Why are Professional Olympic Lifters generally shorter?

Olympic weightlifters often carry a shorter stature due to the traditional belief surrounding the idea that a shorter stature carries biomechanical advantages that help with lifting efficiency (even though this is slowly being disproved). It was believed that a more compact build reduces the distance the barbell must travel from the ground to overhead positions, therefore minimizing the work required during lifts. Additionally, shorter limb lengths provide favorable leverage, enhancing force production and control during complex movements. These physical attributes contribute to the prevalence of shorter athletes in weightlifting, as they offer distinct mechanical benefits in executing the sport’s demanding techniques (24).

As a result of these favorable biomechanical traits several countries, talent identification programs for Olympic weightlifting actively select children who exhibit anthropometric characteristics (measurable physical properties of the human body) that are advantageous to the sport’s demands. These programs often favor individuals with shorter stature and limb lengths, as these traits provide biomechanical advantages, (i.e., reduced barbell travel distance and improved leverage during lifts). Nations who partake in talent identification programs aim to enhance their success in international weightlifting competition by identifying and nurturing young athletes with these favorable physical attributes – therefore creating an illusion that weightlifting causes individuals to be short (21).

How often should athletes train?

Athletes can safely train 4-5 times a week as long as they follow a gradual progression in intensity and volume. Contrary to common belief, training frequency alone does not cause over-training; the real issue is overloading the body too quickly without proper recovery. Over-training typically results from excessive intensity, insufficient rest, or sudden spikes in workload, rather than training multiple times per week. By gradually increasing resistance, monitoring fatigue, and incorporating recovery strategies like sleep, nutrition, and active rest, athletes can train frequently while avoiding burnout and stress injuries. Structured programming, alternating high- and low-intensity sessions, and listening to the body’s signals are key to maximizing performance without over-training. It’s important to note that individual responses to training can vary. Therefore, athletes should monitor their performance and recovery, adjusting training frequency as needed to align with their personal needs and objectives (4,9,17,20,23).

How do we prevent over-training and stress related injuries?

Preventing over-training and stress injuries requires a balanced approach to training, recovery, and overall well-being. Athletes should follow a structured program that includes gradual progression in intensity and volume, ensuring they do not overload their bodies too quickly. Adequate rest and recovery—including sleep, hydration, and proper nutrition—are essential for muscle repair and performance. Cross-training and varying movement patterns can help reduce repetitive stress on joints and muscles, lowering the risk of overuse injuries. Additionally, listening to the body and monitoring signs of fatigue, soreness, and decreased performance can help prevent burnout. Regular medical check-ups and working with qualified coaches and physiotherapists ensure athletes train safely while optimizing performance (1,3,5,9,23).

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