Lifting with bad form is the quickest way to get injured in the weight room. Sign up for workouts, nutritious recipes and expert tips. But, as with any exercise program, if you do too much too soon, physical problems can occur no matter how old the person doing the exercise is. Children and teenagers are commonly warned against lifting heavy weights for fear that they may stunt their growth by doing damage to growing bones. ), 7 simple tips for lifting safely (and staying injury free). But so can any other activity or sport that involves contact. Rep:? https://www.mindtomusclefitness.com/about/. Like most myths, there is definitely some truth to this. by Christie Leclair — Last updated: 2012-01-18 . Injury to growing growth-plate tissue is known as growth-plate fractures. In this article, I'm going to expose the truth behind one of the biggest myths in fitness. The fact of the matter is, numerous studies (1,2) have proven weight training to be safe for adolescents when performed under supervision. However, it is recommended that exercise sessions involving children be supervised by an instructor to prevent injury from occurring. So in short, weight lifting in itself does not "stunt growth". Here’s what the experts have to say. If you continue to put strain on your muscles by lifting weights, that will seem a more immediate concern for your body. One of the biggest myths about weight lifting is that it stunts your growth. Unfortunately, this epidemic has lead to an increase in high blood pressure and heart disease risk. In the past, weight lifting was regarded as a 'dangerous' activity by clinicians. Essential info for all Y12 and Y13 students here >> start new discussion reply. All started lifting in their early teens, and all have gone on to be over 6' tall and star in professional sports. For example, if your first exercise is the bench press, then start off with the empty bar and add weight in small jumps until you reach your working weight: A big mistake many beginners make with their warm-ups is doing too many sets and reps. And as a result, they waste all their energy before the real work has even begun. Download My Workout App Exerprise FREE - https://bit.ly/2JrPPTv Official Anabolic Aliens video of Will Lifting Weights Stunt Growth?? So save your energy for the sets that count. You cannot enlarge muscles that have not completely developed yet - … What you do inside the gym is only a small piece of the puzzle! One of the most overlooked benefits of weight training for teens is that it improves mental discipline. Despite the commonly held belief that weight training can damage growth plates in teens, there is new evidence to suggest otherwise. Let's face it, as a teenager, you probably care more about getting ripped abs than raising your bench. 10lb weights should not stunt your growth at 15 as I am sure you lift things that are heavier. 7 Simple (yet effective) tips for staying injury-proof in the gym as a teenager. It helps to take videos from many different angles so that you can assess your form more accurately. You need to get a minimum of 6-8 hours of sleep every night. And if you're not convinced then take a look at the following studies for yourself: Of course, if you dig hard enough, you can find tragic stories like this that show the dangers of heavy lifting. Your body will give muscle building a priority and will allocate energy for that. People always told me that lifting weights was something you should only do after you're done growing at 18. Height depends on genetics, growth hormones, nutrition etc. The good news is that weight training seems to be an effective way to lower blood pressure and resting heart rate (at least in teens with normal blood pressure). Copyright© Mindtomusclefitness 2020. Malina determined that weight training does not stunt growth or the maturation of pre-pubertal children. And this is why some people have asymmetries in their leg length later in life. Have you been told that lifting weights will stunt your growth if you start at too early of an age? Go to first unread Skip to page: ProNoob Badges: 14. And I'll share my top tips for lifting more safely so that you can carry on making gains and stay injury-proof. New research has shown that the mechanical stress placed on developing growth plates is actually essential for bone formation and growth. That's why I waited until I was 21 until I even picked up a dumbel. It's worth taking the time to perfect your form first before adding any weight to the bar. You should be aiming for an 8 or 9 on the majority of your working sets. REMEMBER: The goal of a warm-up isn't to stimulate muscle growth. There is no evidence that sports, compressive forces on bones, or that growth plate fractures represent a major issue for normal growth in children. This gives you a chance to catch any noticeable form breakdown before it can cause an injury. On a scale of 1-10, one is very easy and ten is maximum effort. Lifting like a dumb ass does. And it drastically reduces the risk of injury. In addition, weight training also boosts self-esteem and confidence. Mindtomusclefitness.com is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com. No studies have ever been shown that lifting weights stunts or inhibits growth. Since both hormones are different, they have different role in our body and hence cannot affec Weightlifting lifting or strength training or any kind of exercise will not restrict growth of height. I guarantee, if you follow this advice to a tee, then you'll be at less risk of hurting yourself in the gym and make faster gains. Weight lifting can be dangerous IF done incorrectly. Obesity rates are at an all-time high for children and teenagers in the West. This typically means you could do another 1-3 repetitions at the end of your sets if pushed to do so. No. This can be avoided by increasing the demand on the muscles gradually, building the capacity of the muscles to meet that demand over a sensible period of time.”. And it originates from the pervasive myth that weight lifting "stunts growth". Not completing a full range of motion on any exercise. However, weight training itself does not directly damage growth plates.”, “While there have been retrospective case reports of injury to the growth cartilage during preadolescence and adolescence from repetitive overload, most of these injuries were due to improper lifting techniques, maximal lifts, or lack of qualified adult supervision. “This is common question and often a cause for concern, particularly for parents whose children may want to partake in weight training. There are ongoing questions and concerns from parents and teenagers themselves surrounding teens lifting weights. Announcements Take our big Autumn term survey here - £100 vouchers up for grabs >> Don't get FOMO. The secret is to learn proper technique under the guidance of a professional coach. 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