Fit People! It turns out there are still many who believe that hitting the gym, especially strength training, can inhibit height growth, especially in teenagers.
This myth often makes some parents worried and young people (teenagers) hesitant to start exercising at the gym.
But is it true that lifting weights can make you shorter or stunt height growth? Let’s explore the facts based on scientific research.
Understanding the Growth Process
Height growth in humans primarily occurs at the growth plates, which are areas of cartilage at the ends of long bones that are active during the growth period.
These plates naturally close after puberty, stopping the lengthening of bones. The main factors influencing this growth are genetics, nutrition, hormones, and sleep quality.
Does Weightlifting Close Growth Plates?
The concern that strength training can close growth plates and stunt height growth is completely unsupported by scientific evidence. In fact, a review by Robert M. Malina concluded that a well-supervised resistance training program does not affect height growth in children and adolescents.
Furthermore, a survey of orthopedic and sports medicine experts shows that the majority disagree with the statement that resistance training should be avoided until growth plates close.
Benefits of Gym Training for Growth and Health
Instead of inhibiting growth, gym training done correctly actually offers many benefits:
- Increases Bone Density: Resistance training can increase bone mineral density, which is crucial for bone growth and strength.
- Improves Posture: Exercises that strengthen back and core muscles help improve body posture, making one appear taller and more upright.
- Boosts Growth Hormones: Physical activity can stimulate the production of growth hormone and testosterone, which play a role in muscle growth and development.
Risks of Injury and How to Prevent Them
The risk of injury, including injuries to growth plates, can occur if exercises are performed with incorrect technique, excessively heavy loads, or without proper supervision.
However, with a well-designed training program and supervision from an experienced coach, these risks can be minimized.
Safe Gym Training Guidelines for Teenagers
To ensure gym training is safe and beneficial for teenage growth, here are some guidelines:
- Start with Light Loads: Focus on correct technique before adding weight.
- Professional Supervision: Training should be supervised by a coach experienced in training teenagers.
- Avoid Maximal Lifts: Teenagers should generally avoid training with maximal loads or training to complete exhaustion.
- Pay Attention to Rest Time: Ensure sufficient rest time between training sessions for recovery.
- Medical Consultation: Before starting any training program, consult a doctor, especially if there are any underlying medical conditions.
Conclusion
The myth that gym exercise, particularly weightlifting, can make you shorter is not supported by scientific evidence. On the contrary, resistance training performed correctly and under proper supervision can provide numerous benefits for the growth and overall health of teenagers.
It’s important to start training with the right approach, focus on technique, and get guidance from professionals to ensure optimal and safe results.
If you’re still unsure where to start, or need a safe, comprehensive, and comfortable gym to begin strength training: đź“Ť Come directly to Grand Focus Fit! We are located in Pekanbaru, Karawang, Cilegon, and Grand Paragon Jakarta. Here, you can consult with professional trainers, use modern weightlifting facilities, and start exercising with the right guidance without fear of making mistakes.
Because the gym doesn’t make you shorter, it makes you stronger, more upright, and more confident. It’s time to #StayFocus and grow optimally with Grand Focus Fit! đź’Ş
References:
- Malina, R. M. (2006). Weight training in youth-growth, maturation, and safety: an evidence-based review. Clin J Sport Med, 16(6), 478-87. PubMed
- Milone, M. T., Bernstein, J., Freedman, K. B., & Tjoumakaris, F. (2013). There is no need to avoid resistance training (weight lifting) until physeal closure. Phys Sportsmed, 41(4), 101-5. PubMed
- Stanford Children’s Health. (n.d.). Weight Room No Longer Off-Limits to Kids. Retrieved from https://www.stanfordchildrens.org/en/topic/default?id=weight-room-no-longer-off-limits-to-kids-1-1187
