Muscle Evolved

Does Building Muscle Stunt Growth? Everything You Need to Know

By Rickey Cyr · · Updated

Contents

Someone once told me that lifting weights will stunt your growth when you are a teenager. So today we will be exploring if that is true or false.

Does Building Muscle Stunt Growth?

There is no scientific evidence that children will stop growing by lifting weights. In fact, there are benefits that include:

  • increasing strength and bone strength index (BSI)
  • decreasing fracture risk and rates of sports-related injury
  • growing self-esteem and interest in fitness

Kids can still injure the growth plates in immature bones. That risk comes mainly from poor form, lifting too heavy of weights, and a lack of proper supervision.

The American Academy of Pediatrics' HealthyChildren.org says strength training is not harmful to the growth plates when done in supervised settings using low weight and high repetitions.

The shared thought among medical professionals is that weightlifting in kids under 18 is safe when properly applied according to Chris Wolf, DO, sports medicine and a regenerative orthopedic specialist at the Bluetail Medical Group. Read More

How to Safely Lift Weights

Does Building Muscle Stunt Growth?

  • Take it slow
  • Start easy
  • Make it fun and enjoyable
  • Have proper supervision

Taking it slow can be hard, because when you go to the gym you just want to lift as hard as you can. Pushing too hard too soon can lead to an injury that keeps you out of the gym.

Start easy by practicing each lift with no weight first. Don’t go for your max on your first day at the gym.

For kids and teens, the AAP suggests 2 to 3 sets of 8 to 15 reps, adding no more than 10% more weight per week. It also advises no one-rep max or maximum-weight lifts until the skeleton is mature.

Make it fun and enjoyable, don’t try and force people or your kids to work out. You might make them hate it and never want to work out for the rest of their life just because you forced them to do it. If you just show them the right way to lift weights and how much fun it can be then they will enjoy it and continue to lift weights.

Have proper supervision, if you are a child or a first-timer at the gym you need to have a friend, parent, or personal trainer to help you and show you how to properly lift weights because if you try and teach yourself you can have bad form and that can lead to you injuring yourself.

At What Age Should Kids Lift Weights?

Does Building Muscle Stunt Growth?

There is no single recommended age. The AAP says readiness depends on maturity and the ability to follow directions, and most kids have the balance and body control for a supervised program around 7 or 8 years of age.

Kids can get stronger before puberty, too. The AAP says young athletes can gain 30% to 50% in strength with at least 8 weeks of well-designed training, mostly by changing how the muscle works rather than how big it gets. Read More

Conclusion

No, lifting weights does not stunt your growth. The real risk is injury from improper form or lifting super heavy without supervision.

Once a child is ready and interested, a supervised program with a qualified coach is a great start. The CDC recommends kids ages 6 to 17 do muscle-strengthening activity on at least 3 days a week, and that can include push-ups and climbing, not just weights. It not only gets them started on building muscle but also builds confidence and healthy habits for the future.

Sources

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