If you are a teenager or parent who has ever worried that going to the gym can stunt growth, you are not the only one. This question has been around for decades — and with all the misinformation available on the internet, it’s easy to get stumped.
Let’s get into the facts, science and myths to settle the matter once and for all: Does lifting weights stunt your growth?
đź’ˇ The Origins of the Myth
The idea that weightlifting stunts growth likely comes from concerns about:
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Too much pressure on growing bones
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Injuries to growth plates
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Misinformation passed down through generations
But the good news is, modern science paints a very different picture.
🧠Understanding Growth Plates
Growth in stature is a result of growth in the long bones of the skeleton, measured using a standard growth of the epiphyseal plates at the extremities of the long bones. These are formed of cartilage, which hardens to bone by the end of adolescence.
Injury to these plates can affect height, but it’s generally a result of traumatic injury — not well-organized, supervised gym workouts.
đź“š What Science Says About Lifting and Height
Several studies and pediatric health organizations—including the American Academy of Pediatrics—support strength training for children and teens as long as it’s done properly.
✔️ Research Findings:
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No evidence shows that weightlifting stunts growth in adolescents.
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Supervised strength training can improve bone density, muscular strength, and even posture.
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Injury risk is low when proper form, age-appropriate loads, and supervision are in place.
🧍 So Why Do Some Think It Affects Height?
| Myth | Reality |
|---|---|
| “Lifting compresses the spine permanently” | Compression during lifting is temporary and reversible |
| “Too much strain damages growth plates” | Only serious trauma (like heavy dropping weights) can harm them |
| “Gym makes teens look bulky, not tall” | Muscle growth doesn’t prevent height gain—it can enhance posture |
🛡️ How to Lift Safely Without Risking Growth
If you’re a teenager or a young adult who is looking to get into weight training, I would recommend the following rules to get started:
- Begin with body-weight exercises (push-ups, squats planks etc)
- Light weight and high reps are used
- Always focus on proper form
- Train with supervision (coach, trainer, or informed adult)
Don’t let your ego when lifting – you need to place your ego aside, and not attempt to lift too heavy, too soon
