Proper training will not stunt growth

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For years the general fitness public has embraced the idea that resistance training posed a risk to adolescents because it could lead to stunted growth as a result of growth plate fractures — but here’s something to keep in mind: the art of resistance training, if done correctly and with good form, will not stunt growth.

While it is a reasonable concern, research says the problem is often caused by human error. Most growth plate fractures have been seen in those adolescents who train incorrectly, lift objects that are too heavy, or fall into another object while training. This has been recorded primarily in poorly supervised, heavy, over-the-head type lifts.

Growth plates — or epiphyseal plates — are located at the ends of long bones, primarily in the arms and legs. While the child is growing, the bones elongate from these plates. If the growth plates are damaged, the bone’s blood and nutrient supply may be disturbed, resulting in growth trauma. An epiphyseal plate fracture has not been reported in any youth resistance training study that adhered to established training guidelines, according to the National Strength and Conditioning Association.

A doctor should always be consulted before starting any exercise regimen and that’s especially true for children, but a properly designed and supervised resistance training program can help promote exercise habits in children and adolescents, improve motor skills, contribute to enhanced sports performance and increase a young athlete’s resistance to sports-related injuries. It can also lessen their risk of developing heart problems, the NSCA notes.

Programs for adolescents should focus on the basics, making the exercises easy to learn and leaving less room for error. Even though there is no minimum age for resistance training, children can begin to enjoy a regimen as early as ages 6 to 8, as long as they are mentally and physically competent.

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