Does Weight Lifting Stunt Growth?

Teens often wonder if working out and lifting weights will stunt their growth and make them shorter. This has become one of the biggest urban legends in bodybuilding. 

However, there is no scientific evidence that has proven weight lifting stunts growth it can be true to some extent. 

Research from NSCA shows adolescents who were using improper lifting techniques and lifting heavy weights had damage to their pre-growth cartilage. As long as you are lifting with proper form, not trying to look tough by lifting heavy weights then you should be fine. 

But this doesn't mean that everyone should lift weights at a young age. 

Working out can be beneficial as it will increase your human growth hormone levels which in turn can even speed growth. Let's take a look below. 

How do you stunt growth?

Firstly let’s tackle the question of how young people can actually stunt their growth in the first place. In order for you to stunt your growth there needs to have been damage and or injury to the growth plates. 

Growth plates are the tissue at the end of each side on your long bones. When a teenager finishes growing the growth plates close and increases in height stop. If however there is an injury to the growth plates of a child or adolescent then there is a significant chance in the potential of stunted growth.

Doing exercises that put a lot of stress on your bones will compress the bones and can cause less growth then what would have normally occurred. These types of exercises which can compress bones are overhead press, leg press, military press, squats, dead-lifts etc.   

Again your height will primarily depend on genetics but putting your growth plates through unhealthy situations can even drop as low as an inch off your final height.

Should you lift weights at an early age?

It is best recommended for young teenagers to start lifting only after the age of 16 or 17. Younger teens should focus on body weight exercises as those are just as effective without risking injuries which can occur from insufficient knowledge on weight training. 

Body weight exercises include push-ups, sit-ups, pull-ups, crunches etc. This way when you start lifting weights you will already have an advantage in terms of muscle. 

It is always better to be safe than sorry because you can always gain muscle but you only have 2-3 years of prime growth time. 

It's especially best if you don't weight train when going through your growth spurt because this is the time you will get that big boost in height. Eating a well balanced diet, getting enough physical activity, and sleep should be your main focus for maximizing height.