This is a topic searched widely among teens, amateur lifters in their early twenties. Specifically who are vertically challenged. The way we see it, this particular topic needs to be broadly discussed to avoid and steer away from the too many misconceptions brought out by numerous entities to help sell their products. The Gym has been a growing culture among most teens. However this particular topic has been surfacing for quite some time now within parents and kids alike. Therefore without further ado let’s have an open and honest discussion on Does Lifting Weights Stunt Growth?
The Truth About Lifting Weights and Growth Stunt
Since we are talking about growth spurts, it is only appropriate to focus on how the teenage body adapts to weights. As we are all aware basketball is a game majorly dominated by tall people. I’m pretty sure that most of us at some point might have pondered how on earth did they reach 6’8 feet?. Because genetics plays a major part in our growth spurts.
The truth is that basketball, volleyball merely help you achieve your full growth potential. According to science the anaerobic movements in basketball allows the pituitary gland to release more of growth hormone. And at the same boosting blood flow to the spine and legs prompting growth plate stimulus.
Does Lifting Weights Make You Taller?
So how about weight lifting? For most men the growth plates close up at the end of puberty. The good news is if you have been lifting since you were 15 or below, you secure a higher probability of reaching your full height. Therefore NO! lifting doesn’t stunt growth. If anything it actually helps the reverse of it. So what exactly is the mechanism behind this?
First things first. There is absolutely no evidence to suggest that kids stop growing when lifting weights. However if you try to lift way too heavier and be over your head, experiencing injuries cannot be avoided. These include muscle tears, bone fractures, rotator cuff injuries etc. Other than that weight lifting by no means hinders your growth, it only assists the opposite.
As we said earlier your growth plates are most likely to be closed by 18. Which is why every bodybuilder, powerlifter turns to the aid of anabolic steroids, HGH, testosterone etc. And all these are done naturally when you are young, as in below 18 and still growing. Lifting weights supports HGH production. This is the hormone responsible for increase in muscle mass and bone density. Bone density increment will prevent fracture risk and strengthen your skeletal system.
Correct Approach for Kids to Lift Weights
Now that we have cleared away all myths regarding growth stunts due to weight lifts, let’s gain an accurate understanding of the process of lifting weights. Since you aren’t mature enough to master the techniques all by yourself, proper supervision is the first priority. Actually speaking practically this applies to every amateur individual regardless of age, lacking prior experience.
When you are trained and supervised by a qualified trainer, the chances of actually reaching your fitness goals and avoiding injuries is higher. Therefore never be in over your head and neglect professional assistance. The next important thing is proper form a.k.a the correct technique. We cannot stress enough how vital this is. Proper form and obviously starting out with light weights.
The importance of proper form and light weights is that it allows you to execute more reps which is crucial at the fundamental stage. Therefore focus on those 3 criteria initially. Form, Light weights and reps. And we are talking 15-20 reps until you mature enough.
Which Category Are You In for Lifting Weights ?
Now that we are all content knowing that weights don’t stunt growth at any point let’s further analyze the best approach for kids of different fitness categories. For overweight teens, there’s absolutely no way around the hard work. Strength training and cardio should go hand in hand.
A calorie deficit is very much recommended if you are to experience results in the near future. Therefore hitting the gym at least 4 times a week, doing your cardio and maintaining a caloric deficit are all necessary. A great workout routine would be to start with cardio, say about 20 minutes on the cycling machine or treadmill and then head over to the weights.
Nothing outranks the benefit of compound exercises for overweight teens. Hence make sure to deadlift, bench press and squat. Under proper supervision and light weights of course. These movements require the collective function of many muscles, thereby burning more calories. Four days of compound movements + isolated exercises + cardio is definitely a good equation for overweights.
If you are already an athletic individual leading an active lifestyle, you can set higher goals. Say more sets and more reps. Supersets and drop sets. You have the capability of working out for maybe 5 days per week. And as you progress you can allocate separate days for body parts. However supersets are the best if you want to pump up to the brim.
Because blood flow is maintained throughout different body parts the entire time. For example when training chest and back together, the blood flow and the pump remains constant in your pecs, back, delts, biceps, triceps etc. The benefit here is that the muscle won’t hit a wall and decrement in the nutrient absorption effect and you intensify your workout.
For kids below 13, there is no alternative than focusing on light weights, and high repetitions. Having the proper nutrition intake, getting enough sleep are other things to factor in at the same time. You guys possess the upper hand compared to everyone else since your growth hasn’t hit a terminal yet.
And yes, Whey protein isn’t necessary for kids unless they are lacking in protein in their daily diet. However for late teens, it isn’t a bad choice to keep the calorie clock ticking.
Conclusion
Let us summarize all that we discussed. Does Lifting Weights Stunt Growth? absolutely not. You actually stand a chance of growing taller if you start training in your early teens. And it should be done under proper supervision, light weights and higher reps. Once you have laid the foundation for your body, set bigger goals and go for it.
Always bear in mind that your genes still play a major role in your growth. The gym merely helps you release more HGH and improves the probability of growing to the fullest potential. Set reasonable goals based on your height, weight and natural strength and just be focused and keep grinding!
