Does Weight Training Stunt Growth? Debunking Common Myths for Teens

Will building muscle stunt growth?

Hello, Doctor.
This might be a bit long, but please take your time to read it.
Thank you!
When I was in my first year of high school, I went to the gym and trained my chest, abs, biceps, thighs, and calves.
At that time, I had some misconceptions, so I used very heavy weights, almost to my limit, especially for my calves, where I pushed the machine very hard for a short period.
During that time, I also ate a lot and gained a few kilograms.
I did sit-ups at home every night and developed the outline of an eight-pack.
However, I also played basketball frequently, but my gym sessions only lasted a few months.
After that, I only did sit-ups and lifted dumbbells at home.

In my second year of high school, I studied abroad for the entire year, so I didn't continue any muscle training or exercises, and I hardly played basketball.
The same was true for my third year; I didn't train my muscles but played basketball almost every day.
Now that I'm about to enter university, I initially planned to resume my muscle training this summer, but I heard for the first time that training muscles could stunt growth, which made me afraid, so I didn't follow through.
Instead, I just followed the diet plan provided by a nutritionist to gain weight.

My questions are as follows:
1.
Does muscle training really lead to stunted growth?
2.
If this claim is true, did my frequent weight training during my first year of high school affect my height growth? Because since my first year (when I was 16), I haven't noticed any significant height increase over the past two years; if I have grown, it has been very slow.
I was 172 cm in my first year, and now I'm 175-176 cm (I'm currently 18 years old and will turn 19 this November).

3.
Although it is likely just hearsay, I want to confirm that I practiced Taekwondo for a whole year in my first year of high school and stretched once a week.
Would that affect my height?
4.
I am currently 176 cm and weigh 57 kg.
Do you have any advice regarding my height or nutrition?
P.S.
I maintained a fairly normal lifestyle during my first and second years, rarely staying up late and eating well.
I wrote this long message to provide you with the most detailed information to minimize your inconvenience.
Thank you for your patient response!

Yihuo de ren, 10~19 year old female. Ask Date: 2011/07/17

Dr. Zhang Yanhong reply Family Medicine

1.2.
The height of a person is determined by the growth of the bones, not the muscles.
During the natural growth period, if the growth plates within the bones have not fully developed and are subjected to gravitational pressure, resulting in injury that prevents further growth, this can certainly have an impact.
Additionally, height is influenced by genetic factors, dietary nutrition, and living environment.
3.
Stretching exercises have no direct correlation with height.
4.
Maintaining a regular lifestyle, balanced nutrition, and appropriate exercise is believed to be most beneficial for you.
Dr.
Chang Yen-Hong from the Family Medicine Department of Changhua Hospital cares about your health!

Reply Date: 2011/07/17

More Info

When it comes to the relationship between weight training and growth, particularly for teenagers, there are many myths and misconceptions that need to be addressed. Let's break down your concerns and provide some clarity based on current medical understanding.

1. Does Weight Training Stunt Growth?
The short answer is no, weight training does not stunt growth. Growth in height is primarily determined by the growth plates in the bones, which are areas of developing cartilage tissue. These growth plates typically close after puberty, and their closure is influenced by genetics, nutrition, and overall health. Engaging in weight training, when done correctly and safely, does not affect the growth plates negatively. In fact, strength training can be beneficial for overall health, improving muscle strength, bone density, and even athletic performance.

2. Impact of Previous Weight Training on Height:
You mentioned that during your first year of high school, you engaged in intense weight training. It's understandable to worry about whether this could have impacted your height. However, the evidence suggests that as long as you were not overloading your body excessively or using improper techniques, your weight training would not have stunted your growth. Your height increase from 172 cm to 175-176 cm over the past two years is within the normal range for a male in late adolescence. Growth patterns can vary significantly among individuals, and many factors, including genetics and nutrition, play a role.

3. Flexibility Training and Height:
You also asked about the impact of flexibility training, such as taekwondo and stretching exercises, on your height. Stretching and flexibility exercises do not negatively impact growth. In fact, they can enhance your overall physical fitness and may contribute to better posture, which can make you appear taller. Regular stretching is beneficial for maintaining muscle elasticity and joint health.

4. Nutritional Considerations for Growth:
At 176 cm and 57 kg, your Body Mass Index (BMI) is on the lower side, which suggests that you may need to focus on gaining healthy weight. A balanced diet rich in essential nutrients is crucial for supporting your growth and overall health. Ensure that you are consuming adequate amounts of protein, healthy fats, and carbohydrates. Foods such as lean meats, dairy products, whole grains, fruits, and vegetables should be staples in your diet. Additionally, consider incorporating foods high in calcium and vitamin D, as these are vital for bone health.

5. Exercise Recommendations:
As you plan to resume weight training, it's important to approach it with a balanced mindset. Focus on proper form, moderate weights, and a well-rounded routine that includes cardiovascular exercise, strength training, and flexibility work. Aim for at least 150 minutes of moderate aerobic activity each week, along with strength training exercises for all major muscle groups on two or more days a week.

In conclusion, weight training does not stunt growth when performed correctly, and your previous training likely had no adverse effects on your height. Focus on maintaining a balanced diet, engaging in regular physical activity, and ensuring you get enough rest and recovery. If you have further concerns about your growth or nutrition, consider consulting with a healthcare professional or a registered dietitian who can provide personalized advice based on your specific needs.

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