Question:
Will weight lifting stunt my adolescent's growth?

Answer:
It used to be thought that bone growth might be stunted in kids if they lifted weights, but it is known that kids can lift weights safely as long as they follow certain precautions. Those precautions were written by the National Strength and Conditioning Association, which, in 1996, published a position statement called "Youth Resistance Training." The report originally appeared in the journal Strength & Conditioning, in the December 1996 issue. The NSCA is an organization that certifies strength and conditioning specialists and publishes two journals on weight lifting. It is considered by many coaches and fitness trainers to be the governing body on strength training in the United States.
Here's a summary of what they say.

1. A properly designed and supervised resistance-training program is safe for children.

2. A properly designed and supervised resistance-training program can increase the strength of children.

3. A properly designed and supervised resistance-training program can help to enhance the motor fitness skills and sports performance of children.

4. A properly designed and supervised resistance-training program can help to prevent injuries in youth sports and recreational activities.

5. A properly designed and supervised resistance-training program can help to improve the psychosocial well-being of children.

6. A properly designed and supervised resistance-training program can enhance the overall health of children.

More specifically:

1. Close adult supervision by a competent professional.

2. Realistic expectations, based upon pre-, during-, and post-pubescence.

3. 1-3 sets, 12-15 reps to start with progression to 6-15 reps, 2 or 3 times per week.

4. Single and multi-joint exercises should be included but started with light weight (or even a broomstick) until proper form is learned.

5. Gradual progression of training loads -- 5%-10% versus 5-10 pounds.

If you'd like to obtain a copy of the full report (there is a cost), you can go to www.nsca-lift.org/publications/PosStatements.htm

In addition, the American Academy of Pediatrics, in the June 2001 issue of the journal, "Pediatrics", reviewed the literature on strength training for children and adolescents. If you go to www.pediatrics.org/ and follow links to search for past issues, you will find the abstract in Volume 107, No. 6, June 2001,pages 1470-1472.

As for stretching, there's no truth that it helps growth. The opinions expressed herein are the guest's alone and have not been reviewed by a WebMD physician. If you have a question about your health, you should consult your personal physician. This event is meant for informational purposes only.

Richard Weil, MEd, CDE, is an exercise physiologist and certified diabetes educator. He has published dozens of articles on exercise and health and has appeared on many television programs. He also speaks about health at many national conferences.
Published March 3, 2003.

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