Part 1 of the Bujanda Strong Myth Busters series

If you're a parent, you've probably heard it at practice, at a family dinner or in the stands: "Don't let them lift weights, it'll stunt their growth." It's one of the most common reasons parents hold their kids back from strength training. It's also one of the most persistent myths in youth sports.

Let's look at what the research actually says, and what safe, coached training looks like.

Where the Myth Came From

The worry usually centers on growth plates, the areas of developing cartilage near the ends of a child's long bones where growth happens. The idea is that loading the body with weight could damage those plates and cut growth short.

It sounds logical. But when researchers and medical organizations studied supervised youth resistance training, that's not what they found.

What the Experts Say

The American Academy of Pediatrics (AAP). In its 2020 clinical report Resistance Training for Children and Adolescents, the AAP reviewed the benefits and risks of youth resistance training. It notes that resistance training is becoming an integral part of sport training, physical education and after-school fitness, and that falling muscular fitness in today's kids highlights the need for it in non-athletes as well as athletes.

The National Strength and Conditioning Association (NSCA). The NSCA's youth resistance training position statement says that many of the benefits adults get from resistance training are attainable by children and adolescents who follow age-appropriate guidelines, when programs are appropriately prescribed and supervised.

The 2014 International Consensus. A position statement on youth resistance training, published in the British Journal of Sports Medicine and endorsed by leading sports medicine, exercise science and pediatric organizations, backs youth resistance training under qualified supervision.

What the Research Found on Growth

A widely cited evidence-based review by Dr. Robert Malina (Clinical Journal of Sport Medicine, 2006) looked at 22 reports of resistance training programs in pre- and early-pubertal youth. Its findings:

The training programs did not influence growth in height and weight.
Kids made significant strength gains.
Of the 10 studies that tracked injuries, only three injuries were reported.
The conclusion: supervised programs with low coach-to-athlete ratios are relatively safe and do not negatively impact growth and maturation.

The key words there are supervised and coached. That's the difference between training and just "messing around in the weight room."

Basketball Doesn't Make Kids Tall, Either

Here's a fun way to think about it. Basketball players are tall, but basketball doesn't make kids tall. Tall kids tend to play basketball, because height is an advantage in that sport.

The same logic applies in reverse. People see that elite weightlifters in lighter weight classes are often shorter and assume lifting made them that way. In reality, weightlifting uses body-weight classes, so athletes of every build can compete. Weightlifters come in all sizes, from short to tall. A sport doesn't set your height; genetics, nutrition and sleep do the heavy lifting there.

The Bonus: Power That Transfers to Sport

Olympic lifts like the snatch and the clean and jerk teach athletes to produce force fast. That's the same quality behind jumping, sprinting, tackling, takedowns and explosive starts off the blocks.

A 2016 systematic review with meta-analysis in the British Journal of Sports Medicine (Hackett et al.) found that Olympic weightlifting training improved vertical jump height by 7.7% compared to control groups and by 5.1% compared to traditional resistance training. Results were similar to plyometric training. One note for honesty: the athletes in those studies averaged about 19.5 years old with prior training experience, so the effects in younger athletes may differ. But the takeaway is clear: learning to lift explosively builds the kind of power sports reward.

How a Coached Progression Works

Safe training isn't about how much weight goes on the bar. It's about earning each step. At Bujanda Strong, every athlete follows a progression:

Assessment first. We look at movement, mobility and coordination before anything else.
Technique with a PVC pipe or empty bar. Athletes learn positions (the setup, the pull, the catch) with almost no load. This can take weeks, and that's on purpose.
Building the pieces. Squats, hinges, presses and jumps build the strength and body control the lifts require.
Gradual loading. Weight is added in small jumps, only when technique stays consistent. A young athlete might move from the empty bar to something like 20 kg (44 lb), then to 30 kg (66 lb) over time, at their own pace.
Coaching every rep. Small groups and constant feedback keep form sharp and athletes confident.

The goal isn't a max on day one. It's a stronger, faster, more resilient athlete who knows how to move well for years.

The Bottom Line

Supervised, age-appropriate strength training has not been shown to stunt growth.
Major organizations, including the AAP and NSCA, support it for kids and teens when it's properly coached.
Olympic lifts build the explosive power that carries over to sport.
Coaching and progression are what make it safe.

Try It: Free Assessment

Want to see what coached Olympic lifting looks like for your athlete?

DM POWER on Instagram @bujanda_strong or contact us to schedule a FREE assessment where your athlete will leave with new skills.

📍 Red Stick Health + Performance, 3079 Government St, Suite C, Baton Rouge, LA

This article is for general education and isn't medical advice. Check with your child's pediatrician before starting any new training program.

References

Stricker PR, Faigenbaum AD, McCambridge TM; AAP Council on Sports Medicine and Fitness. Resistance Training for Children and Adolescents. Pediatrics. 2020;145(6):e20201011. https://pubmed.ncbi.nlm.nih.gov/32457216/
Faigenbaum AD, et al. Youth resistance training: updated position statement paper from the National Strength and Conditioning Association. J Strength Cond Res. 2009;23(5 Suppl):S60-79. https://pubmed.ncbi.nlm.nih.gov/19620931/
Lloyd RS, et al. Position statement on youth resistance training: the 2014 International Consensus. Br J Sports Med. 2014;48(7):498-505. https://pubmed.ncbi.nlm.nih.gov/24055781/
Malina RM. Weight training in youth: growth, maturation, and safety: an evidence-based review. Clin J Sport Med. 2006;16(6):478-87. https://pubmed.ncbi.nlm.nih.gov/17119361/
Hackett D, Davies T, Soomro N, Halaki M. Olympic weightlifting training improves vertical jump height in sportspeople: a systematic review with meta-analysis. Br J Sports Med. 2016;50(14):865-72. https://pubmed.ncbi.nlm.nih.gov/26626268/