This post is part of a muscle myth-busting series. I’m on a mission to clear your path to progress, gains, and ultimately, survival by destroying decade-old fitness fallacies and giving you the data-backed truth. Consider this series your complete guide to debunking bioscience and exercise enigma.
For decades now, a theory has been passed along that lifting weights can stunt children and teenagers’ growth. This originated from researchers in Japan who, after seeing abnormally short juvenile labor workers, concluded that physical labor (lifting heavy weights) stunts growth.
….seriously. Forget about dismal nutrition, poor lifting form, and grueling tasks and just deem hard work a growth inhibitor!
But does this theory hold any weight with the knowledge and studies we have today?
Let’s find out once and for all: does lifting weights stunt your growth?
DOES LIFTING WEIGHTS STUNT YOUR GROWTH? THE DATA SAYS…
A major Pediatric Review found that weight training for young people is not only safe, but it can be extremely beneficial. Here’s what the 60 years of research on 6 to 18-year old boys and girls found:
- Children who lifted weights grew muscle and became stronger than those who didn’t lift.
- Consistency improves muscle gains. Children who lifted 2x a week became stronger than those who only lifted 1x a time.
- Children strength gains seem generally to involve “neurological” changes, as opposed to the “bulking” we see in adults.
Essentially, lifting weights helps children activate the muscles they already have. That’s why you don’t see many ripped teenagers. Their bodies are essentially activating the muscles they already have before building on top of them.
The research suggests that it’s extremely beneficial for kids to begin lifting early so they can learn to develop good habits and activate dormant muscles. In doing so, they can prevent avoidable injuries. Boom!
But is there any truth in this myth? Well…
LIFTING WEIGHTS COULD STUNT GROWTH, JUST LIKE SKIING COULD BREAK YOUR LEG
It just depends how good you are it.
Let me explain.
The same weightlifting risks for teenagers apply to adults. If you suck: lift above your capacity, have poor form, don’t get adequate rest, perform difficult exercises incorrectly, etc., then you run the risk of injury.
But when an adult is fully grown and damages a plate, tears a muscle, or breaks a bone, they eventually heal and recover.
When a child or teenager suffers extreme damage, then they’re body spends valuable time healing rather than growing. Growing muscles and bones is an important stage in development for kids and into puberty for teenagers. When this process is delayed due to serious injury, growth could be stunted.
But that’s just like how kids can become obese if they don’t learn to eat correctly. Or young drivers can get into fatal accidents if they’re not taught how to drive. And even how excessive running without learning proper form can cause knee and back issues.
More injury is probably done to young people from football, soccer, basketball, skateboarding, skiing, and biking than weightlifting.
So, yes, in some situations lifting weights could stunt your growth. But similar to the Japanese research scenario, there’s more than just “lifting weights” going on when growth is stunted.
Ultimately, the answer to the question “does lifting weights stunt your growth?” is no.
TAKEAWAYS
- Lifting weights correctly does not damage growth plates or impair children’s growth.
- Lifting weights can improve children and teenager’s strength and muscles.
- Muscle growth from weightlifting can help prevent avoidable injuries.
- Incorrect lifting that causes severe injury can be more damaging to children who’re in the process of growing and developing.
No comments:
Post a Comment