Weight training hinders height growth

Knowledge Does weight training limit growth?

“Mom, I want to go to the gym!” When the son or daughter begins to be interested in weightlifting, many parents are skeptical - doesn't strength training limit growth? Although many scientific studies have now shown that this is not the case, the body of children and adolescents is still in the development and growth phase, which makes many structures particularly susceptible to injury. You should therefore be extremely careful when doing strength training! However, if the workout is done sensibly, the sport even brings advantages. So a relative increase in strength of about 30 percent can be achieved, and further positive adjustment phenomena are possible.

Stress as a risk factor

Weight training is especially harmful for children and adolescents when they are exercised with excessive stress and intensity. The muscles and bones that have not yet reached their full strength and are therefore only limited in resistance are particularly at risk. The spine can suffer serious damage. In addition, ligaments and tendons lack the necessary tensile strength as they grow, and the joints are not yet sufficiently muscular to withstand high weights. Overloading the tendons of large muscles is no more likely than in other sports.

Execution counts

Children and adolescents should train with little resistance and low intensity and focus primarily on the execution of the exercises. The right movement sequences are essential to prevent injuries. Support from an experienced trainer, who can create an individual training plan and repeatedly check the execution of the exercise, is a MUST from our point of view.
Sports scientists recommend the following training intensity:

  • In the Pre-puberty:
    1-2 workouts per week; a maximum of 30 minutes per unit; a maximum of 8 exercises per unit; 1 set of 15-20 repetitions per exercise.
  • In the puberty:
    2-3 workouts per week; a maximum of 45 minutes per unit; a maximum of 10 exercises per unit; 1-3 rounds per exercise with 6-20 repetitions.

Health benefits

With a sensible training plan, weight training brings some advantages for children and adolescents instead of the risk of injury. For example, increased bone density and better body feeling and awareness. Coordination and general fitness are also strengthened and the body as a whole is supported in its development.