Does Lifting Weights Stunt Growth? Science Says No

By Emma Wilson · March 25, 2028

If you're wondering whether lifting weights stunts growth, the short answer is no — there is no scientific evidence that resistance training stunts growth in children or adolescents when performed safely and with proper supervision.

Debunking the Myth: Weightlifting and Growth Stunting

The belief that weightlifting can stunt growth in young individuals has persisted for decades. This myth likely originated from concerns about injuries to growth plates (epiphyseal plates) in children and adolescents. However, modern research and medical guidelines confirm that properly structured strength training does not impair growth and may actually support healthy development.

Common Misconceptions About Youth Weightlifting

Lifting weights damages growth plates and stops height increase
Children should avoid all forms of resistance training
Weight training is only for bodybuilders or elite athletes
Strength training causes early closure of bones
Only aerobic exercise is safe for kids

Scientific Evidence on Resistance Training and Growth

Multiple studies have shown that youth resistance training, when appropriately supervised and progressively structured, enhances muscular strength, bone density, coordination, and self-esteem without negatively affecting growth.

Benefits of Strength Training for Adolescents

Improved muscle strength and endurance
Enhanced bone mineral density
Better sports performance and injury prevention
Increased insulin sensitivity and metabolic health
Positive psychological effects including confidence and discipline

Study	Age Group	Training Duration	Height Change (cm)	Conclusion
Faigenbaum et al., 2009	7–12 years	8 weeks	+0.5 cm (no difference vs control)	No adverse effect on growth
Martínez et al., 2011	10–14 years	12 weeks	+0.7 cm (similar to controls)	Safe and beneficial for development
Behringer et al., 2014	5–18 years (meta-analysis)	6–48 weeks	No reported stunting	Significant strength gains, no growth impairment
National Strength and Conditioning Association (NSCA), 2019	6+ years	Ongoing	No data indicating stunted growth	Supports youth training with qualified supervision

Table data source:1, 2, 3, 4

The data consistently shows that youth engaged in resistance training do not experience inhibited growth. In fact, strength training correlates with improved musculoskeletal health and physical performance without compromising natural growth patterns.

Safe Practices for Youth Strength Training

To maximize benefits and minimize risks, certain guidelines should be followed:

Key Safety Recommendations

Supervision by a certified trainer or coach experienced in pediatric exercise
Emphasis on technique before adding load
Start with bodyweight exercises, then progress gradually
Avoid maximal lifts or competitive weightlifting (e.g., powerlifting, Olympic lifting) until late adolescence
Train 2–3 times per week on non-consecutive days

When Can Kids Start Lifting Weights?

Children can begin strength training as early as 6–7 years old, provided they are mature enough to follow instructions and perform movements correctly. The focus should be on motor skill development, not lifting heavy weights.

Developmental Readiness Signs

Able to follow multi-step directions
Demonstrates basic balance and coordination
Shows interest in improving fitness or sports performance
Free from major health conditions that limit activity

Frequently Asked Questions About Weightlifting and Growth

Can lifting weights stop a teenager from growing taller?

No, lifting weights does not stop teenagers from growing taller when done correctly. There is no scientific evidence linking supervised resistance training to impaired linear growth. Injuries to growth plates — which are rare with proper form and supervision — are the real concern, not the training itself.

Is it safe for a 14-year-old to lift weights?

Yes, it is safe for a 14-year-old to lift weights if the program is well-designed and supervised. At this age, most adolescents can benefit from strength training to improve athletic performance, posture, and overall health. Emphasis should remain on proper technique and progressive overload rather than maximal lifts.

Does weight training affect puberty or hormone levels?

Resistance training can cause temporary increases in growth hormone and testosterone during and after exercise, but these changes are normal and part of the body’s adaptive response. Long-term, strength training supports healthy hormonal function and does not disrupt puberty when performed appropriately.

What type of strength training is best for teens?

Teens should start with bodyweight exercises (e.g., push-ups, squats, lunges), resistance bands, and machine-based training to learn movement patterns. Free weights can be introduced gradually with light loads. Programs should include warm-up, cool-down, and flexibility work to reduce injury risk.

Are there any risks associated with youth weightlifting?

The primary risks come from improper technique, unsupervised training, or attempting maximal lifts too early. When guidelines are followed, injury rates are low — comparable to other youth sports. Ensuring qualified instruction and age-appropriate programming minimizes all major risks.