DOES WEIGHT TRAINING STUNT YOUR GROWTH? [SCIENCE EXPLAINED]

MEANING OF LIFTING WEIGHTS?

DOES WEIGHT TRAINING STUNT YOUR GROWTH?
Beginner tries to lift weight will all his power

By definition, the term “weight lifting” refers to a type of strength training for developing the strength and size of skeletal muscles.

It utilizes the force of gravity in the form of weighted bars, dumbbells or weight stacks in order to oppose the force generated by muscle through concentric or eccentric contraction.

Lifting weights simply means resistance training in which free weights are used to generate force on muscle, helps them to grow.



does lifting weights stunts your overall growth?

DOES WEIGHT TRAINING STUNT YOUR GROWTH?
Struggles of short people

Many people believe that lifting weights in early puberty can stop height and overall growth. Teenagers should avoid any type of lifting as it will result in stunt growth many people believe this but many people not.

For example, Arnold Schwarzenegger and Sahil Khan both started lifting weights at the age of 13, but their current height is 6’2 feet and 5’8 feet respectively.

Many people believe in lifting weighs in early age but many against it so Lets see what the scientific literature has to say about this.


FROM WHERE THIS MYTH STARTED?

Back in the 1970s, researchers in Japan studied child laborers and discovered that, among their many misfortunes, the juvenile workers tended to be abnormally short.

Due to this the researchers it was concluded that, with its hours of lifting or moving heavy weights will result in stunted the children’s growth.

DOES WEIGHT TRAINING STUNT YOUR GROWTH?
Me suggesting people not to believe in these kinds of myths

Researchers gave the reason that Children & adolescents have growth plates at the end of most bones and lifting weights may damages the growth plates which regulates the length & shape of bones.

They also said that weight lifting can stunt your growth if you damage the growth plate. This makes it more vulnerable to fractures which can cause problems like unequal bone length.

In 1970s researches found that child labour are abnormally short, due to this they concluded that lifting or moving heavy weights damages the growth plates which is responsible for growth. So they concluded, weight lifting can stop height in early age.


is that actually true?

All the reasons that the researchers gave are actually true but one thing they missed is that all the children were lifting weights but they are also under-nourished at the same time. Most of the children who worked as a laborer are not fulfilling their nutritional requirements.

DOES WEIGHT TRAINING STUNT YOUR GROWTH?
People who don’t believe my opinion be like

In growing years nutrients like Protein, healthy fats and essential vitamins like Vitamin D plays major role in promoting overall skeletal development and bone strength. Children who works as a laborer are not lucky enough to meet their nutritional requirements.


lifting affects bone development?

The prepubertal human skeleton is quite sensitive to the mechanical stimulation elicited by physical activity.

Starting physical activity prior to the pubertal growth stimulates both bone and skeletal muscle hypertrophy to a greater degree than observed with normal growth in non-physically active children.

DOES WEIGHT TRAINING STUNT YOUR GROWTH?
My friend Anash after knowing that lifting affect bone development in a positive way

High stress sport like gymnastics, or participation in sports or weight-bearing physical activities like football or handball, are strongly recommended to increase the peak bone mass.

Moreover, the increase in lean mass is the most important predictor for bone mineral mass accrual during prepubertal growth throughout the population.

Since skeletal muscle is the primary component of lean mass, participation in sport could have not only a direct  effect, but also an indirect effect by increasing muscle mass and hence the tensions generated on bones during prepubertal years.


Dismissing the Myths !

Current researches concluded that lifting weights will not result in stunt growth or short height. In 1970s, the child labours are moving heavy weights but at the same time they are under-nourished due to this reason most of the children result in stunt growth.

DOES WEIGHT TRAINING STUNT YOUR GROWTH?
People after finding the the myth is untrue

According to Dr. Avery Faigenbaum, concerns about weight lifting stunting the growth of children and adolescents are outdated and misleading. Instead, he suggests that eating a healthy diet and exercising regularly allow you to achieve your maximal height.

Dr. Avery Faigenbaum also said that “You don’t get hit on your ankles & knees during weight lifting like with Soccer. You don’t get collisions like in Football. The only way you can fracture your bones is by letting weights fall on you.

Betsy Keller points out that weightlifting may be more effective than other forms of exercise in promoting bone growth and density among adolescents

With both direct and indirect evidence suggesting that weightlifting may increase bone length and density, it seems as though this myth is untrue. Rather than stunt your growth, weightlifting when you are young, may allow you to grow taller than you would without such exercise.



LIFTING WEIGHTS BENEFITS?

Although physiologic benefits of resistance training for children and adolescents have been well documented.

In the Pediatrics review, researchers with the Institute of Training Science and Sports Informatics in Cologne, Germany, analyzed 60 years’ worth of studies of children and weightlifting.

The studies covered boys and girls from age 6 to 18.

The researchers found that, almost without exception, children and adolescents benefited from weight training. They grew stronger. Older children, particularly teenagers, tended to add more strength than younger ones, as would be expected, but the difference was not enormous.

DOES WEIGHT TRAINING STUNT YOUR GROWTH?
Anash after knowing that lifting weights have some positive effects on bone health

A reliable if predictable factor was consistency. Young people of any age who participated in resistance training at least twice a week for a month or more showed greater strength gains than those who worked out only once a week or for shorter periods.

Generating high levels of muscular strength and power are important for success in sport and may have long-term implications for sporting careers in youth athletes.

Developing strength through resistance training methods can positively influence powerful sporting movements. In addition, weightlifting has the capacity to improve muscular power which is essential for many sports.

Despite the complexity of the techniques involved, it can be a safe and effective method to improve athletic qualities in young athletes.

Overall, the researchers concluded, regardless of maturational age, children generally seem to be capable of increasing muscular strength. Consistently involving in resistance training may help in sporting career. developing strength can also help in various sporting movements. Lifting weights are completely safe and effective in teenagers.



ARE LIFTING WEIGHTS SAFE FOR TEENAGERS?

So according to current researches and evidences it is completely safe to lifting weights at an early age and also have some benefits like bone and muscular strength.

But apart from these reasons there is one more factor to consider i.e. Injury

Most of the beginners are injured due to improper form or using very heavy weight of the exercises. So it is equally important to inform about the proper form of the exercises and how to avoid unnecessary injuries.

DOES WEIGHT TRAINING STUNT YOUR GROWTH?
People still doing exercise in wrong way

Research findings suggest that a majority of resistance training-related injuries in children and adolescents are the result of accidents, improper exercise technique or lack of qualified supervision.

Resistance training has the potential to injure a young lifter’s body. Injury to young adults could result in time lost from training, significant discomfort and growth disturbance.

Most of the injuries in youths were mainly caused by improper lifting techniques, poorly chosen training loads or lack of qualified adult supervision.

Sports of weightlifting and power-lifting reveal that injuries have occurred in young lifters, although a majority can be classified as accidental.

Lack of qualified instruction that underlies poor exercise technique and inappropriate training loads could be the reason of injuries.

Current research indicates that resistance training can be a safe, effective and worthwhile activity for children and adolescents provided that qualified professionals supervise all training sessions and provide age-appropriate instruction on proper lifting procedures and safe training guidelines. 



how to avoid injury when lifting weights?

Injury or illness can result if the intensity, volume or frequency of training exceeds the ability of the participants to perform technically sound movements or to recover from earlier training bouts.

Attention to weight room etiquette, safe use of equipment, age-appropriate training and proper handling of heavy objects may limit the risk of accidental injuries among young lifters.

Qualified professionals who have an understanding of youth resistance training guidelines and who are knowledgeable of the physiological and psychosocial uniqueness of children and adolescents should provide supervision and instruction.

DOES WEIGHT TRAINING STUNT YOUR GROWTH?
Readers on next day after knowing all the science


Weight lifting recommendations for youth

  1. Supervision.

Qualified professionals who have an understanding of youth resistance training and paediatric fitness should provide supervision and instruction. All youth should have the emotional maturity to accept and follow coaching instructions.


2. Warm-up.

Resistance training sessions should begin with dynamic warm-up activities. Warm muscles are harder to injure than cold ones. Always start with an empty barbell & do 2-3 of warm up sets.


3. Technique.

The focus of youth resistance training programmes should be on learning proper exercise technique and not on the amount of weight lifted. All exercises must be done with proper technique. All should wear comfortable attire that does not restrict movement patterns and athletic footwear that provides good traction and support.

4. Stay Away From Failure.

5. Lifestyle factors that influence training adaptations such as proper nutrition, sufficient hydration and adequate sleep should be addressed in youth sport programmes.

Recommendation for new lifters would be They should perform exercise with proper technique and under supervision of a qualified coach. Sets should not be performed to failure. Performance in gym also depends on proper nutrition, adequate water and sleep, new lifter should focus on these aspects also.



CONCLUSION

Lifting weights simply means resistance training in which free weights are used to generate force on muscle, helps them to grow.

In 1970s researches found that child labour are abnormally short, due to this they concluded that lifting or moving heavy weights damages the growth plates which is responsible for growth. So they concluded, weight lifting can stop height in early age.

Since skeletal muscle is the primary component of lean mass, participation in sport could have not only a direct effect, but also an indirect effect by increasing muscle mass and hence the tensions generated on bones during prepubertal years.

With both direct and indirect evidence suggesting that weightlifting may increase bone length and density, it seems as though this myth is untrue. Rather than stunt your growth, weightlifting when you are young, may allow you to grow taller than you would without such exercise.

Overall, the researchers concluded, regardless of maturational age, children generally seem to be capable of increasing muscular strength. Consistently involving in resistance training may help in sporting career. developing strength can also help in various sporting movements. Lifting weights are completely safe and effective in teenagers.

Current research indicates that resistance training can be a safe, effective and worthwhile activity for children and adolescents provided that qualified professionals supervise all training sessions and provide age-appropriate instruction on proper lifting procedures and safe training guidelines.

Recommendation for new lifters would be They should perform exercise with proper technique and under supervision of a qualified coach. Sets should not be performed to failure. Performance in gym also depends on proper nutrition, adequate water and sleep, new lifter should focus on these aspects also.



REFERENCES

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