Does Lifting Weights Stunt Growth and Stops Height? Weight Training, Height, and the Truth

The belief that DOES Lifting Weights Stunt Growth and Stops Height has been around for decades, particularly among parents of adolescents and young athletes. There is a common concern that lifting weights at an early age might negatively affect height development or limit an individual’s maximum growth potential.

This concern is common during puberty, when the body is still developing. However, modern sports medicine and research in strength training show a very different picture. When done correctly, training with resistance does not harm normal growth and can actually support long-term physical development.

Does Training With Weight Stunt Growth?

The short answer is no. Properly planned resistance training does not stunt growth.

The belief that training with weight limits height comes from outdated assumptions and misinformation. Research has consistently shown that training does not stunt normal development when programs are age-appropriate and supervised. Issues arise not from training itself, but from poor form, lack of guidance, or attempting maximal loads too early.

Understanding Growth Plates and Bone Development

What Are Growth Plates?

Growth plates are areas of developing tissue found near the ends of long bones during childhood and adolescence. These areas are responsible for bone growth and height development.

Because they are softer than mature bone, concerns often arise about whether training could damage them. In reality, injuries to developing bones are far more likely to occur from accidents, falls, or contact sports than from structured resistance training.

Can Training Harm Growth Plates?

Studies in sports medicine show that controlled strength training does not damage growth plates when proper technique is used.. In fact, it can improve bone density and overall bone health when designed correctly.

Weight Training vs Excessive Loading

Is Using Heavy Loads the Issue?

Problems occur when excessive loads are used without preparation or supervision. Training safely does not require maximal lifts or extreme resistance.

For children and adolescents, programs typically focus on:

• Technique and control

• Higher reps with lighter resistance

• Full range of motion

• Gradual progression

This approach supports strength development without increasing injury risk.

Does Weightlifting Affect Height in Tweens and Teens?

Research involving children and adolescents consistently shows that structured strength training does not interfere with height growth. Instead, it can improve coordination, posture, and muscular strength.

Organisations such as the American Academy of Paediatrics and the National Strength and Conditioning Association support supervised resistance training for young athletes.

Can Training Make You Taller?

Training will not directly make you taller. Height growth depends on genetics, nutrition, sleep, and hormonal factors such as human growth hormone.

However, improving posture, reducing spinal compression, and strengthening core muscles can help individuals stand at their full height potential.

Adolescence, Puberty, and Strength Development

During adolescence, the body adapts quickly to physical activity. Properly designed strength training programs during puberty can:

• Support bone growth

• Improve muscular strength

• Enhance neuromuscular coordination

• Promote healthy body composition

The key factor is matching training intensity to physical maturity.

What Actually Causes Growth Problems?

Growth-related issues are more commonly linked to:

• Poor nutrition

• Hormonal imbalances

• Chronic illness

• Overtraining without recovery

• Repeated injuries from improper technique

Training itself is rarely the cause.

Resistance Training and Bodyweight Exercises

Both resistance training and body weight exercises can be beneficial for young athletes.

Examples include:

• Squats

• Push-ups

• Light free weights

• Controlled bench press variations

These movements help build strength safely when performed with proper form.

Why Supervision and Technique Matter

Safety depends more on guidance than on the amount of weight used.

Safe programs include:

• Qualified adult supervision

• Guidance from a personal trainer or CSCS professional

• Emphasis on proper form

• Gradual progression

Poor form and improper technique increase the risk of injury far more than training itself.

Does Training Reduce Height or Stop Growth?

There is no scientific evidence showing that training reduces height or causes someone to stop growing. On the contrary, research has shown that weight lifting supports bone health and long-term physical development.

The myth that lifting weights would stunt growth has been largely debunked.

Strength Training for Young Athletes

For young athletes, structured strength training can:

• Improve sports performance

• Reduce risk of injury

• Build confidence

• Support healthy growth patterns

When programs are properly designed, training can help rather than harm development.

Final Verdict: Does Lifting Weights Stunt Growth and Stops Height?

No. Lifting weights does not affect height development.

When done correctly, weight training:

• Does not damage growth plates

• Does not stop height development

• Does not reduce growth potential

The real risks come from lack of supervision, poor technique, and excessive loading too early.