At Cristini Athletics, we often hear parents and younger members of our community asking, “Does weightlifting stunt growth?” This question has lingered in the fitness world for decades, fueled by myths, outdated beliefs, and sometimes just misinformation. Let’s set the record straight.
If you’re a parent concerned about your child’s health or a young athlete eager to start weightlifting but worried about potential risks, this blog is for you. We’ll explore the origins of this myth, what science says, and how weightlifting, when done right, can actually support growth and overall well-being.
The belief that weightlifting stunts growth likely comes from two main misconceptions:
• Injury Concerns in Growth Plates: Growth plates, the cartilage near the ends of long bones, are crucial for bone development. Some fear that lifting weights could damage these plates, potentially leading to growth issues. However, this is largely unfounded when proper techniques and supervision are employed.
• Cultural Misconceptions: Heavy lifting has traditionally been associated with older, bulkier athletes, creating the assumption that it’s “too intense” for growing bodies. This caution, though well-intentioned, often leads to unnecessary restrictions on young individuals eager to start strength training.
While these concerns are understandable, they don’t tell the full story. Let’s explore what research says about these fears.
Scientific studies consistently show that weightlifting does not stunt growth when performed under proper guidance and supervision. In fact, it can provide numerous benefits to children and adolescents.
1. No Impact on Growth Plates
Research has found that strength training, including weightlifting, does not negatively affect growth plates. Most injuries in youth sports occur due to improper technique, overtraining, or lack of supervision—not because of the activity itself. When done correctly, weightlifting is as safe as, if not safer than, many other sports like football, soccer, or gymnastics.
2. Promotes Bone Health
Weightlifting has been shown to improve bone density, which is crucial during developmental years. Strength training places-controlled stress on bones, encouraging them to grow stronger and more resilient. This is especially important in preventing conditions like osteoporosis later in life.
3. Enhances Overall Growth
Far from causing a “stunt in growth,” weightlifting supports muscle development, improves posture, and boosts metabolism. All of these factors contribute to a healthier, more active lifestyle—key elements in supporting natural growth.
4. Psychological Benefits
Weightlifting isn’t just about physical health; it’s also a fantastic way to build confidence, discipline, and mental resilience. These psychological benefits can have a positive ripple effect on a young person’s overall growth and development.
Despite the evidence, myths about weightlifting and growth persist. Let’s address some common misunderstandings:
Heavy Weights Are Dangerous for Kids
Truth: Kids don’t need to lift heavy weights to benefit from strength training. Programs designed for youth typically focus on lighter weights, bodyweight exercises, and high repetitions to teach proper form and build a strong foundation.
Weightlifting Will Make Kids Bulky
Truth: Developing “bulky” muscles requires specific training and hormonal factors (like higher levels of testosterone) that children simply don’t have. Instead, young lifters build lean muscle, improve endurance, and enhance coordination.
It’s Safer to Wait Until They’re Older
Truth: Starting strength training early—under professional guidance—teaches proper techniques, helps prevent injuries in other sports, and instills lifelong fitness habits.
At Cristini Athletics, we emphasize safety and proper progression in all our programs, especially for younger members. Here’s how we ensure weightlifting is a positive, growth-supportive activity:
1. Professional Coaching
Expert guidance is critical. Our coaches are trained to teach proper form, monitor progress, and adjust routines as needed to ensure safety and effectiveness.
2. Focus on Technique
For beginners, especially children, the primary focus is on mastering technique rather than lifting heavy weights. Exercises often start with bodyweight movements or light resistance bands before progressing to free weights.
3. Customized Programs
Every individual is different. We tailor programs to suit each member’s age, skill level, and fitness goals.
4. Gradual Progression
Overloading the body too quickly can lead to injuries. We emphasize gradual increases in weight and intensity to ensure sustainable growth and prevent strain.
5. Balanced Training
Weightlifting is just one part of a comprehensive fitness program. We incorporate flexibility, cardio, and functional movements to create a well-rounded approach to health.
Many young athletes turn to weightlifting to improve their performance in other sports. Whether it’s increasing speed, enhancing coordination, or building strength, weightlifting offers benefits that translate directly to athletic performance. Here are just a few:
• Injury Prevention: Strengthening muscles, tendons, and ligaments helps protect against injuries in high-impact sports.
• Improved Performance: Stronger athletes can run faster, jump higher, and perform better overall.
• Better Body Awareness: Learning proper movement patterns improves coordination and reduces the risk of injury in all activities.
Additionally, early exposure to weightlifting can instill a sense of responsibility and commitment. It helps young athletes understand the importance of consistency and effort, qualities that extend beyond sports and into academics and personal growth.
At Cristini Athletics, we believe in empowering our members—young and old—to achieve their fitness goals safely and effectively. Weightlifting isn’t just about building muscles; it’s about building confidence, discipline, and a lifelong love of movement.
For parents concerned about the potential for a “stunt in growth,” rest assured that with the right guidance, weightlifting can be a safe and highly beneficial activity for growing bodies.
So, does weightlifting stunt growth? The answer is a resounding no. When done correctly, weightlifting is a safe, rewarding, and growth-supportive activity for people of all ages. If you or your child are interested in starting strength training, we invite you to visit Cristini Athletics. Let us help you build strength—inside and out—in a supportive and professional environment.
Still have questions? Reach out to our team or drop by our gym to learn more about our youth programs and how we can help you achieve your fitness goals.
At Cristini Athletics, we have intimate knowledge of how people respond to athletic programs.
Fitness has always been a part of Steve’s life. He literally grew up in the aerobics room and his first job was cleaning a gym. He is now a co-owner and Head Coach of one. Like other members of his family, he was born with a competitive spirit. He is a three-time CrossFit Games Regional athlete, who also participated in the CrossFit Games in 2016. He’s also competed in the Granite Games as well as Wodapalooza. As a certified coach, Steve’s specialties are perfecting movements and pushing people to a new level of mental and physical strength.
