Does Weightlifting Stunt Growth? The Science Behind the Myth

For generations, parents, teachers, and even doctors have warned against it. “Lifting weights too young will stunt your growth,” they said. “It will make your spine crooked, damage your joints, and leave you shorter than nature intended.” The warning became gospel, an unchallenged piece of wisdom passed down through the years. It was a claim so widespread that few ever stopped to question it. And yet, it was never true. The idea that weightlifting halts growth is a relic of outdated medical thinking, a misconception born not from science, but from fear. Modern research has exposed the myth for what it is: a cautionary tale built on shaky foundations. Far from being harmful, weight training—when done correctly—is one of the most effective ways to build strength, prevent injury, and lay the groundwork for a healthier, more resilient body.

A History of Misinformation

The origins of the myth stretch back decades. Concerns about weightlifting and stunted growth emerged alongside early studies on child labor, where researchers observed that children subjected to hard physical labor—such as carrying heavy loads in factories—tended to be shorter than their peers. The assumption was simple: excessive physical strain must interfere with natural growth. But what those early studies failed to consider was that these children were not training their bodies but overworking them. They lived in environments of chronic malnutrition, poor living conditions, and relentless physical exhaustion—all far removed from a structured, well-supervised strength training program. It was not weightlifting that stunted their growth, but hardship itself. Yet, the idea took hold. By the mid-20th century, doctors and coaches were discouraging young athletes from lifting weights, convinced that resistance training would compress the growth plates—those vital areas of cartilage at the ends of long bones—preventing them from reaching their full height.

The Science Says Otherwise

Growth plates are indeed delicate structures, responsible for the lengthening of bones during adolescence. But they are not so fragile that they cannot withstand the controlled, progressive stress of weight training. In recent years, studies published in Pediatrics and The Journal of Strength and Conditioning Research have systematically debunked the claim that lifting weights hinders growth. Researchers have examined children and teenagers who participate in structured strength training programs and found no evidence of growth plate damage, height reduction, or long-term skeletal harm. In fact, the opposite appears to be true. Strength training has been shown to increase bone density, reinforce tendons and ligaments, and even reduce the risk of injury—benefits that can carry well into adulthood. Weightlifting strengthens, rather than shortens, the body.

A Spine Bent Out of Shape? Another Baseless Fear

Closely tied to the myth of stunted growth is the belief that lifting weights causes spinal deformities, throwing posture into disarray and leaving young lifters hunched and crooked. The claim seems plausible enough—after all, the sight of a lifter struggling under a heavy barbell, their spine rounded in defiance, is enough to make any observer wince. But once again, science does not support the fear. Studies in The Spine Journal have found that strength training, when performed correctly, improves spinal health rather than harms it. The very exercises that have been demonized—squats, deadlifts, overhead presses—are in fact some of the best movements for reinforcing the muscles that support the spine and promote better posture. It is not weightlifting itself that is dangerous, but improper technique. The difference between a well-executed lift and a reckless one is night and day, and like any physical activity, supervision and education make all the difference.

Why Strength Training is a Tool, Not a Threat

Beyond the baseless warnings, the reality is that weightlifting offers benefits that few other forms of exercise can match. For young athletes, it is a game-changer. Studies have shown that those who incorporate resistance training into their routines perform better in sports, suffer fewer injuries, and develop greater overall coordination. But even for those who never set foot on a competitive field, weightlifting builds the foundation for lifelong physical health. It strengthens bones, increases muscle mass, and improves metabolic function. It teaches discipline, patience, and perseverance—qualities that extend far beyond the walls of any gym.

The Verdict: A Myth with No Basis in Fact

The belief that weightlifting stunts growth has persisted not because it is true, but because it has been repeated so often that few have dared to challenge it. But science has done just that, and the results are clear: weight training does not prevent growth, it promotes it. For those still hesitant, the solution is not avoidance, but education. Strength training, when approached with the right guidance and technique, is not a threat to development—it is an essential part of it. For those looking to begin a structured program, visit our Beginner Workouts page for routines designed for safe and effective strength training at any age.