The myth that weightlifting stunts growth has persisted for decades. Originating from a 1964 study in Japan, researchers observed that children performing heavy labor were often short in stature. They hypothesized that the constant lifting and moving of heavy objects hindered their growth. This led to the belief that excessive external loading on bones could damage growth plates, resulting in premature closure and stunted height.
The initial study primarily correlated heavy labor with shorter stature in children. However, it failed to account for other crucial factors like nutrition. The child laborers in the study were likely not only overworked but also malnourished, a factor that plays a significant role in achieving maximum height potential.
The theory about premature growth plate closure due to weightlifting has been thoroughly debunked. A 2014 international consensus position statement, endorsed by numerous organizations including the American Academy of Pediatrics and the NSC, stated that fears of resistance training injuring growth plates are unfounded. Scientific reports and clinical observations do not support this claim. In fact, the mechanical stress placed on growth plates from resistance exercise, including weightlifting and gymnastics, might be beneficial for growth plate formation and development.
A more biologically focused review in Sports Medicine highlights the crucial role of high loads in bone mass acquisition during and before puberty. According to the mechanostat theory of bone formation, activities involving tensile, compressive, shear, bending, and torsion stresses on bones stimulate mechanostat-related mechanisms during growth, ultimately promoting bone development.
The 2014 position statement, citing 243 scientific references, concludes that resistance training is safe for children and adolescents when performed with proper instruction on technique and progression under adult supervision. Moreover, it offers numerous benefits, including improved bone health, injury prevention, increased strength, and enhanced sports competence and self-esteem.
Introducing weight training to children can also establish healthy habits that may continue into adulthood, promoting lifelong fitness and well-being.
The scientific consensus overwhelmingly rejects the myth that weightlifting stunts growth. Converging evidence and unanimous agreement within the scientific literature confirm the safety and benefits of resistance training for young people, provided it’s done correctly and under proper supervision. This myth can finally be put to rest.
