Strength training doesn't stunt growth in kids and teens

The 'damaged growth plates' myth isn't backed by the research

For years, parents and coaches were warned that strength training in childhood or adolescence damages bone growth plates and stunts final height. That idea mostly comes from isolated injury cases involving uncontrolled maximal lifts, not from systematic data on properly structured training.

Position statements from leading sports medicine organizations, based on decades of research, agree that well-designed strength training with good technique and gradual load progression is safe for kids and teens and isn't linked to reduced final height. In fact, it's linked to real benefits: improved bone density, better coordination, and lower overall sports-injury risk from a stronger musculoskeletal system.

The key condition is qualified supervision and sensible weight progression with good technique — not avoiding strength training altogether. It's uncontrolled attempts at max lifts without supervision, not the category of exercise itself, that create real injury risk for young athletes.