Does Lifting Weights Stunt Your Growth? The Scientific Truth

As a sports performance coach working with young athletes, I frequently encounter parents and children worried that the strength training in our online Osgood and Severs training programs will stunt their growth.

In this article, we'll examine the science behind lifting weights, strength training and growth in children and teenagers, separate fact from fiction, and provide evidence-based guidelines for young athletes looking to build strength safely.

Lifting Weights for Children and Teenagers - What the Science Says

The belief that lifting weights stunts growth remains one of the most persistent myths in youth athletics. Despite overwhelming scientific evidence supporting the safety and benefits of youth strength training, this misconception continues to be perpetuated by worried parents, well-meaning teachers, and even some medical professionals.

Research on Growth Plates and Lifting Weights

Decades of research have consistently demonstrated that proper resistance training does not impair growth or damage growth plates. Multiple systematic reviews and studies have shown the opposite – that age-appropriate strength training provides numerous benefits for young athletes, including:

- Improved bone density
- Better movement patterns
- Reduced risk of sports-related injuries
- Enhanced athletic performance
- Increased strength and coordination

The Protective Benefits of Lifting Weights for Teenagers

This resistance to youth strength training is especially ironic because properly structured training can actually help protect growing bodies from injury, including conditions like Osgood Schlatters Disease and Severs Disease that commonly affect growth plates in active youth.

Through proper strength training, young athletes develop the muscular strength and movement control needed to better handle the physical demands of sport and growth.

Common Misconceptions About Youth Weight Training

Many myths about youth weight training stem from misunderstandings about how the body responds to different types of forces and movements. Let's examine some of these common misconceptions and explore what the science actually tells us.

Comparing Forces: Weight Training vs. Sports Activities

One of the most revealing ways to understand the safety of weight training is to compare the forces involved in different activities. Many parents worry about the stress lifting weights might be placing on their growth plates but don't think twice about them playing sports or running around a playground.

Let's break down the actual forces children and teenagers are exposed to during these activities:

When running or jumping, your body experiences ground reaction forces of anywhere from 3-8 times your bodyweight. For a 50kg (110lbs) child or teenager, that means:

- Running: up to 400kg (800+ lbs) of force through a single leg
- Landing from a jump: Up to 150-200kg (300-450lbs) of force
- Hard cutting or changing direction movements: 200-300kg (400-650lbs) of force

In contrast, lifting weights involves much lower forces and loads being placed on the body:

- A beginner's squat: 0.1-0.5x bodyweight in external load (5-25kg for our 50kg teenager)
- Intermediate training: 1-1.5x bodyweight (50-75kg)

When we look at the numbers above combined with other key differences such as the rate this force is applied to the body (much more violent and fast during sporting actions) along with hthe fact that the majority of beginner gym movements are done on two legs and with smooth controlled movements.

There simply is not enough force during strength training movements to cause stress or damage to the growth plates.

Strength Training Does Not Make You "Tight"

Another common misconception is that weight training will make young athletes "muscle bound" or inflexible. This myth likely stems from observations of adult bodybuilders who may appear to have reduced range of motion due to their extreme muscle mass - a physique that is typically only achievable through years of dedicated training and often pharmaceutical assistance.

The reality for young athletes is quite different, with research consistently showing no negative impact on flexibility from resistance training. In fact, proper strength training can enhance flexibility by improving the nervous system's control of muscles through the golgi-tendon organs, leading to better stability and control of joints through their full range of motion.

During the developmental years, the primary adaptations to strength training come from improved nervous system function and movement skill, not muscle growth. Young athletes who engage in proper strength training typically develop lean, athletic physiques with excellent mobility and control - a far cry from the "muscle bound" myth that keeps many away from the weight room.

Strength Sports: Powerlifting and Weightlifting

When discussing youth strength training, it's important to distinguish between general resistance training and specialized strength sports (also called barbell sports) like powerlifting and Olympic weightlifting.

In both of these competitive disciplines the goal is to lift as much weight as possible on specific exercise to achieve the biggest “total”. These are sports unto themselves and deserve their own consideration.

Powerlifting

Powerlifting focuses on three main lifts: the squat, bench press, and deadlift. Athletes compete by attempting to lift the maximum weight possible in each movement in three attempts for each movement.

Olympic weightlifting

Tests two explosive movements: the snatch and the clean and jerk. These lifts require significant technical skill, combining strength with speed and coordination. in competition an athlete has 3 attempts on each lift to achieve the biggest weight total possible.

Barbell sport safety

While there's extensive research supporting the safety and benefits of general strength training for youth athletes, the data specifically examining competitive powerlifting and weightlifting in young populations is more limited. Some available evidence demonstrates that when properly coached and progressively developed, young athletes can safely participate in these sports, although by no means is participating in these specialise sports a requirement for youth who are hoping to use the gym for athletic development, injury prevention and health and fintess benefits..

The key factors for safety remain the same: qualified coaching, appropriate progression, and a focus on technique before intensity. Organizations like USA Weightlifting and various powerlifting federations have established youth divisions with modified rules and additional safety protocols to ensure appropriate participation.

Safe Weight Lifting Guidelines for Teens and Children

You will not damage your growth plates or negatively impact your height by performing progressive, supervised strength training.

In fact as we talk about earlier in the article the evidence points to numerous benefits for young athletes who engage in proper resistance training.

Creating a Safe Training Environment

The foundation of youth strength training should be built on qualified supervision and structured progression.

Progression should be patient and systematic. Young athletes should master bodyweight movements first, then progress to light resistance training, gradually building both competence and confidence. This approach not only ensures safety but also builds a solid foundation for long-term athletic development.

In both the online Core Advantage Osgood program and Severs programs, the entire seven-week program focuses on the mastery of just a few highly-effective bodyweight movements. These serve as foundational patterns that will not only build strength through your rehabilitation but also carry over to improvement movement skill and coordination in your sport and everyday life.

Beyond the Weights: Building Healthy Habits

The gym should be viewed as a place for young athletes to explore movement and develop physical literacy, not as an environment focused on physique or arbitrary strength standards. A well-rounded program incorporates various movement patterns and training styles, creating what we call a "movement diet" that supports overall athletic development.

When approached correctly, strength training is not only safe but can be one of the most valuable tools for building a confident, strong, resilient, and capable young athlete. The key is to focus on quality movement, proper, patient progression, and creating an environment that supports long-term athletic development.

The goal isn't to create mini powerlifters or bodybuilders - it's to help young people build strength, confidence, and healthy habits that will serve them well throughout their lives.