Will strength training affect your height?

First of all, let’s talk about the conclusion. As long as it is scientifically planned and strength training is in line with one’s own development level, it will not affect height growth at all. On the contrary, it will positively help bone development. What may really lengthen the hind legs is wrong training methods and weight that exceeds the body’s load.

I have been asked this question more than a hundred times. Many parents and even young people who are new to fitness have the inherent impression of "lifting iron to suppress the body." This saying has actually been passed down for decades. In the early years, there was a consensus in domestic sports circles that teenagers should try not to do weight-bearing training. The core concern is that they are afraid of not mastering the degree of injury to the epiphysis. Once the core area of ​​​​a tall person has abnormal closure or acute injury, it may indeed limit height growth. This worry is actually not completely unreasonable.

Two years ago, I took care of a 13-year-old student. His parents refused to let him do any weight training at first, because he was afraid that he would not grow taller. Later, we did a comprehensive bone age and physical fitness assessment, and arranged training for him that was suitable for his development level: body weight squats, 1kg small dumbbell upper body training, and 2kg kettlebell deadlifts. Each exercise After all, he left enough time to stretch and relax his spine and lower limbs. He also repeatedly told him to sleep 9 hours a day and drink more milk. After practicing for more than a year, he took a bone age test. The predicted height was a full 4 centimeters higher than the initial genetic expectation. Now the 14-year-old boy has reached 178, while his father is only 172. Not to mention that his family does not support him in practicing anymore.

When it comes to this, someone must make a point about weightlifters. You see, all the people who practice weightlifting are not tall. Isn't that because they practice? Really not, this is actually the result of the selection of athletes. Small-level weightlifting originally requires athletes with a low center of gravity and a stable chassis. Taller people can lift the same weight with longer torque, but they have no advantage. People who are not very tall are selected to practice first, and they do not become shorter after practice. If you don’t believe me, go search for information on high-level weightlifters. There are many 180- and 190-meter tall men. Are they not considered weightlifters?

Of course, this does not mean that strength training is completely risk-free. I met a 14-year-old boy a while ago. In order to quickly develop abdominal muscles and arm circumference, he followed an online fitness blogger and blindly performed 100kg deadlifts. His back was bent like a shrimp and he still had to pull it up. After two months of training, his waist hurt every day. When he went to the hospital to take an X-ray, he found that the vertebral body had a slight crush injury. Fortunately, it was discovered early that the epiphysis had not been injured, otherwise it might really affect his height. This is a typical blind practice. Not to mention affecting your height, it is only a matter of time before you develop lumbar protrusion and joint wear.

In fact, for children who are still in the developmental stage, there is no need to regard strength training as a scourge. Find a reliable coach to practice the correct movement pattern first. Start with the lightest weight and gradually increase it. Don’t blindly rush to heavy weights. After training, stretch more and replenish nutrition. Ensure enough sleep. Not to mention affecting the height, it may also help break the upper limit of genetic height.