Stunted Growth Concerns / Question
Published: May 8, 2002
Dear TeenHealthFX,
I hear that weight lifting can stunt your growth. I know that if it is preformed properly, you don't damage your growth plates. What exercises are dangerous for growth plates and anything else that could stunt your growth? Also, at what maximum intensity of what you lift should you perform weight lifting at?
Signed: What Exercises Stunt Growth
Dear What Exercises Stunt Growth,
It is not necessarily the specific exercises that put you at risk, but the amount of weight and improper technique that can cause damage to growth plates. You should avoid maximum lifts, competitive lifts, or heavy weights that cause significant strain on your body. This is why it is important to learn the basics of weight training from a qualified instructor. A lot of friends and people in the gym will tell you a variety of things you can do, but for your safety always check with someone who has adequate training-knowledge in this area.
The problem with giving you a percentage of what you should lift with regards to maximum intensity, is that you have to know the maximum weight you can lift. In order to use this method, you have to perform a maximum lift, which is one the main risks cited in growth plate closure. Instead of focusing on one-repetition maximum lifts, it would be much safer, and better for athletic performance, to use a 10-repetition maximum as a goal or guideline when looking for proper levels of exercise intensity. A 10-repitition maximum is the total weight that you can lift in a particular exercise 10 times while maintaining proper/good form and slow, controlled speed of movement.
In Weight Lifting & Stunted Growth - In Detail TeenHealthFX recommends using relatively lightweights and do 2-3 sets of no more than 15 repetitions. You should also try to limit your workouts to 3, half-hour sessions per week at most. This is a safe way to work out and it will give you the results you want.
Signed: TeenHealthFX
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