Does Strength Training Stunt Your Growth?
- Murray Leyland
- 3 days ago
- 2 min read
Short answer: No — and it might be one of the best things a young athlete can do.
💭 Where this question Comes From?
We hear it a lot — especially from parents of swimmers, runners, and team sport athletes.
“When’s the right age to start strength training?”
“Will lifting weights make my child shorter or bulky?”
It’s a fair concern — the idea that strength training can stunt growth has been around for decades. But it’s not supported by modern science or what we see in clinic.
🏋️ The Truth: Strength Training Does Not Stunt Growth
The myth came from old studies that linked growth plate injuries with weightlifting.
What those studies didn’t explain is why those injuries happened:
• Poor supervision
• Bad technique
• Loads that were far too heavy for the athlete’s stage of development
It’s no different to letting an under-13 rugby player play against under-18s — the issue isn’t the sport, it’s the mismatch.
⚠️ The real risks (and why they're lower than most sports)
When properly coached, the risk of injury in strength training is lower than in most field or court sports.
The key is simple:
• Learn good technique first
• Progress weights gradually
• Listen to your body
💪 the benefits for young athletes
Increased bone density – stronger bones, less risk of stress fractures
More muscle mass and strength – helping them run faster, jump higher, and swim stronger
Better technique and coordination – a well-taught squat improves landing control, reducing ACL injury risk
Fewer overuse injuries – meaning they can train more consistently and improve faster
It’s not just about getting stronger — it’s about moving better, performing better, and staying injury-free.
🎯 How we approach it?
At Thornton Physio, we work with athletes across all sports and levels.
Our strength programs are:
• Individually assessed – we identify what’s strong, weak, tight, or restricted
• Goal-driven – tailored to your child’s sport and what they want to achieve
• Flexible – built around what equipment you have (home or gym)
• Delivered via app – with clear exercise videos and easy progress tracking
🧠 The takeaway
Strength training doesn’t stunt growth — poor supervision and technique do.
When introduced properly, it’s one of the most effective tools to:
• Keep young athletes injury-free
• Build confidence and athletic ability
• Lay the foundation for long-term performance
🚀 Ready to get started?
If you’re thinking a structured strength program could help your child (or yourself), we’d love to help.
Book a Strength & Performance Assessment with one of our Sports Physios.
We’ll assess your strengths, weaknesses, and goals — and design a program that fits you perfectly.
Call us or book online today. Let’s get you stronger, safely.
Your Personal Best, Our Priority.
Murray Leyland
Director, Thornton Physiotherapy
🎥 Didn’t catch the video earlier? Catch the full explainer on how strength training actually supports healthy growth.
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