‘’Resistance Training Causes Stunted Growth in Children’’ – It’s a Myth!
A belief held by some that resistance training in children and adolescents can cause stunted growth is now commonly believed to be a myth. Stemming from an outdated report, the theory is incorrect, and resistance training has, in fact, many benefits for young people – for their physiological, physical, and mental health. To begin with, let’s look at where this assumption originated.
The Myth
The incorrect theory appears to have stemmed from an outdated report that observed children in a mountainous area of Japan carrying out heavy labor. The report’s authors, (Kato and Ishiko,1964), observed that the children appeared to have stunted growth; they attributed this to damaged epiphyseal plates, which can lead to the bones failing to grow to their full potential and cause decreased stature. It was therefore surmised that heavy lifting could damage the growth plates. The report failed to take other factors into account, however, such as poor nutrition.
The Benefits of Resistance Training
Research has since informed us that resistance training is not only safe but extremely beneficial. Katherine Stabenow Dahab MD and Teri Metcalf McCambridge, M.D, FAAP (Strength Training in Children and Adolescents), recommend that young people are adequately supervised by an experienced strength and conditioning coach, and they follow a well-designed strength training programming using the recommended loads, sets, and repetitions as appropriate for their age and body weight. We can expect to see the following benefits in children and adolescents that take part in resistance training:
- Improved bone density, balance, lipid profiles, fat-free mass, and personal self-esteem.
- Indirectly reduced risk or severity of sports-related injuries.
- Enhanced muscle strength, size, and function.
- Stronger bones and increased musculoskeletal strength.
- Better balance around joints – which can reduce the risk of injury.
- Improved body composition and weight control.
- Improved cardiovascular risk profile.
- Better sports performance.
- Enhanced motor skills.
- Improved mental health and well-being
- A more positive attitude towards future lifetime physical activity and a better body image.
- Improved mental discipline.
Clarity and Guidance for Coaches and Parents
Plenty of research has been carried out and the American Academy of Pediatrics (AAP), the U.S National Strength and Conditioning Association (NSCA), and the British Association of Exercise and Sports Sciences (BASES) have developed Policy Documents or Position Stands to summarise the research in the area and provide guidance for coaches, parents, and teachers (AAP 2001; NSA 1996; BASES 2004) (ASCA Position Stand: Resistance Training for Children and Adolescents.
Resistance Training Injuries in Young People
We now know that the rare reports of epiphyseal or growth plate fractures relating to strength training are attributed to misuse of equipment, lifting inappropriate weights, using incorrect lifting techniques, or training without qualified adult supervision. Most resistance training injuries to children and adolescents are the result of dropping weights or putting fingers in weight stacks.
A well-supervised strength training program has no greater inherent risk than that of any other youth sport or activity and a well-designed strength training program should not excessively stress growth plates. In fact, sports such as gymnastics and baseball provide a greater risk of epiphyseal injury. As long as there are no pre-existing medical conditions that might prohibit a young person’s participation, appropriate safety measures are followed, and the athlete is encouraged to listen to what their body is telling them, we can reassure you that resistance training is a safe, effective, and beneficial method of conditioning for children and adults.
Sources:
Sports Health: Strength Training in Children and Adolescents: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC344525…
President’s Council on Physical Fitness and Sports: Youth Resistance Training:
https://www.presidentschallenge.org/informed/diges…
ASCA: Resistance Training for Children and Adolescents: