Last week we looked at genetics and discussed its significance in an individual’s muscle gain or weight loss efforts. Following that publication, I received an email from a teen reader with the following question: “I’m in my teens and I want to start weight lifting. But someone recently told me that weightlifting can stunt my growth. Is this true?”
This is a question I asked myself growing up and to this day I still get questions every single week from teenagers who are afraid to lift weights because they think they’ll be doomed to be short for the rest of their lives.
Does lifting weights stunt your growth?
Why are bodybuilders short?
Will lifting weights make you shorter?
The same question is asked all the time with different variations.
Despite all the information available today which dispels the myth that working out stunts your growth, it is still a popular talking point among young non-lifters.
The bottom line is that weight training has NO impact on your height.
You are going to grow to be a certain height based on your genes, NOT based on what exercises you do or don’t do. The greatest and most popular bodybuilder of all time, Arnold Schwarzenegger is 6 feet, two inches tall and he started weight training at the age of 15. He won the Mr Universe title at age 20 and went on to win the Mr Olympia contest seven times. I don’t think anyone assumed weight training stunted his growth.
Another example is actor, fitness trainer and retired professional bodybuilder Lou Ferrigno who is best known for his title role in the CBS television series “The Incredible Hulk.” Ferrigno started weight training at the age of 13.
Ferrigno who appeared in the iconic documentary Pumping Iron with Schwarzenegger is 6 feet, five inches tall and weighed 315 pounds in the offseason. He was indeed an incredible hulk.
Ignorance and fear have seen parents put their children into karate, hockey, football, basketball, rugby and other sport, without a care in the world. But they refuse to allow them to even touch a weight in the gym.
What they don’t realise is that children are much more likely to get injured and their bodies are under more stress playing team sports then they ever are by following a supervised weight training programme.
Myth debunked
Supervised weight training ranks as one of the safest sporting activities that you can perform. There is a lower risk of injury from weight training than any other sport. When working out in the gym you are in total control over the weight you lift, how you lift it, and what exercises you do. However, when competing against other athletes, the risk of injury is much higher because it’s very easy to get hurt because of someone else’s negligence.
Now please don’t take this the wrong way. I’m not saying this to be negative towards team sports. I’m just putting the overall safety of weight training in perspective.
But, as with any exercise programme, if you do too much too soon, physical problems can occur no matter how old the person doing the exercise is. The most important aspects when training as a child are supervision, exercise technique, light weights, and high repetitions in the 12, 15, and even 20 rep range. As a teen, you may gradually progress to heavier weights with lower reps, around 10 per set.
Supervision is key
The risk of injury is real but it is inversely proportional to proper technique and supervision. Reported weight lifting injuries in children range from fractures, spondylolysis, meniscal tears, and herniated disks to dislocations and cardiac rupture. The vast majority of these injuries occur in children working out by themselves, without supervision. For healthy children who are taught proper lifting form by qualified trainers or therapists and who work out in a supervised, noncompetitive
environment, the risk of injury is very low and the potential for benefits is great.
I am a strong believer that you won’t make good gains unless you are properly motivated. A child being pushed by an aggressive coach should not be training. A serious young athlete with reasonable training goals, supportive parents, and a qualified coach can benefit from strength training.
Focus on free weights
While machines may seem to be attractive, they are not made for children. Free weights allow young people to better mimic sports movements.
If you are a teenager reading this and you are afraid to workout, or if you are a parent who is afraid to let your child exercise, don’t be.
Do your research and learn the facts. With childhood obesity on the rise, the health benefits of following a structured weight training and exercise regimen can mean the difference between living a healthy and an active lifestyle and not.
You can make gains no matter your age, my friends. Stay tuned.
Email questions or comments to emmersoncampbell@gmail.com
