One of the most persistent fitness myths out there is the belief that children and teenagers should avoid the gym until they turn 18 because it might stunt their growth. And, you’ve probably heard it before, “Lifting weights will stop your child from growing tall.” But is there any truth to this claim?
Let’s break it down.
The Myth: Gym Workouts Stunt Growth
This idea likely stems from concerns about growth plates, the areas of developing cartilage tissue near the ends of long bones. These plates are vulnerable to injury during adolescence, and it’s true that serious trauma to them can affect growth. However, when gym workouts are done correctly, under supervision, and tailored to a young person’s body, they do not harm growth plates or stunt height.
The Truth: Exercise Supports Healthy Growth
However, in reality, physical activity, including strength training can support healthy development in children and teens. Here’s how:
- Improved bone density
- Better posture and alignment
- Enhanced muscle tone
- Boosted hormone levels
What Really Matters: Proper Guidance
The key to safe and effective gym workouts for kids and teens isn’t age, it’s supervision and personalization. In fact, it is a qualified coach or trainer who understands pediatric fitness can design routines that match a young person’s height, weight, and developmental stage.
Here’s what a good coach will do:
- Assess the child’s physical maturity and fitness level
- Recommend age-appropriate exercises (often bodyweight or light resistance)
- Emphasize proper form and technique
- Avoid heavy lifting or high-impact movements that could risk injury
- Encourage rest and recovery to support growth
Tips for Parents and Teens
- Choose a gym or program with certified youth fitness trainers
- Focus on full-body workouts that include flexibility, balance, and endurance
- Avoid comparing progress to adults, kids grow at their own pace
- Make fitness fun and varied to build lifelong habits
Conclusion: Empower, Don’t Restrict
So, rather than fearing the gym, parents should embrace it as a space where kids can build confidence, strength, and healthy habits. With the right guidance, exercise becomes a tool for growth, not a threat to it.
Hence, next time someone says “Wait until 18,” you’ll know better. It’s not about age, it’s about approach!
