Height loss can be quite terrifying, especially when you have no idea what can trigger it. Thus, though proofless, the rumor of lifting weights can make you shorter has been around for ages.
So here is a simple answer for all children, teenagers and parents concerned about weightlifting: Not only does lifting weights not stunt your growth but it also improves your general physique.
Why do people believe lifting weights makes you shorter?
The rumor that weight training can stunt growth is neither new nor scientifically proved. So where does it come from?
The most popular argument is weight training can injure the areas of the bone that grow (the growth plates) and limit stature. This is highly unconvincing since there is no similar argument made against high-impact sports like gymnastics, soccer, football or basketball.
Sure, lifting weights INCORRECTLY can result in several injuries. However, this does not stem from weight training itself. Dr. Rob Raponi, a naturopathic doctor and certified sports nutritionist, says injuries to growth plates in immature bones can stunt growth only as a result of lifting weights that are too heavy.
However, avoiding lifting weights is not an efficient decision as almost any types of sport or recreational activities carry a risk of injury. In fact, about 15-30% of all childhood fractures involve the growth plates.
In short, as many professionals have agreed: Weightlifting does not carry a height loss risk and is unquestionably safe when properly performed.
What happens if you lift weights regularly?
The sooner you start lifting, the better. The more regularly you exercise, the more athletic you become. Scientific evidence and research strongly support many benefits of regular weight training. Here are some that you might want to know:
Fat burn & Muscle building
The energy stored in your muscles is harnessed by strength training, which will help to build more muscles. Building muscles actually burns more calories than losing fat as 10 pounds of muscle will burn 50 calories compared to 10 pounds of fat burning 20 calories. By burning fat and building muscles, you can minimize the risk of chronic diseases, such as heart disease, diabetes and several other types of cancer.
Accordingly, you will appear leaner as you add more muscles and decrease fat, which will boost your strength and confidence.
Greater mobility & flexibility
Weight training extends the range of joint motion, enhancing flexibility and mobility. Range of motion is essential for blood flow, muscle strength and pain decrease. Additionally, people with more muscles typically have access to a wider range of motion and flexibility, making them become more positive and experience fewer mood swings.
Brain health improvement
Lifting weights can also improve brain health and protect you from age-related diseases. Numerous studies have shown a distinction in the thinking process between strength trainers and non-strength trainers. The performance of people who engage in strength training is considered to surpass those who don’t.
Resistance training is believed to provide a variety of neuroprotective effects, including increased brain-derived neurotrophic factor expression, reduced inflammation and enhanced blood flow.
Should children and teenagers lift weights?
Age is just a number… at least when it comes to weightlifting.
For the record: We’re not talking about a 7-year-old pushing a 200-lb barbell above her head.
What we’re discussing here is training kids to be athletes like adults, with the aim of simply getting stronger, avoiding injuries, and enhancing performance both on and off the field.
Various elements need to be taken into account when it comes to judging a child’s readiness to enter a weightlifting program since it’s not solely the matter of age.
According to Dr. Adam Rivadeneyra, a sports medicine physician, “It is all about maturity and having the right supervision”. In order to develop the right movement patterns and get in good shape, it is important for kids to adhere to regulations and instructions.
The purpose of strength training, according to Faigenbaum, a health professor, is to train the muscles and the underlying neuromuscular system to boost a child’s capacity for running, jumping, hopping, and skipping. Also in Faigenbaum’s opinion, beginning strength training in high school is ten years too late as early life seems to be the best time to form habits and build up one’s health system.
The sooner children start physical training, the better, as children today are considerably weaker than their predecessors a few decades ago. Strength training has a long-term impact on a child’s development as researchers have demonstrated that active children grow into active teens and ultimately active and healthy adults.
How to lift weights effectively?
Develop an effective workout plan
At least twice a week, set aside time for a strength-training routine. You won’t gain much muscle if you exercise less than this. Make a plan for the muscles you’ll exercise each day. Train various muscle groups on different days, alternating between them. To get the best results, stick to your schedule.
- Each muscle group should have at least 24 hours of rest planned. Work your chest and triceps the day after working your back and biceps, for instance.
- Maintaining a regular workout plan also helps you avoid injuries. Your muscles will be surprised when you start working out if you continue to be inactive and exercise seldom. Pulls and tears may result from this.
Plan a minimum of one workout for each significant muscle group. Your body’s muscular groups all function together, therefore if you only train one of them, your body will be out of balance. Because the weaker muscle groups must work harder to make up for imbalances, injuries might happen. By working out all your major muscle groups, you can prevent this unwanted possibility. Plan at least one workout each week for each muscle group. After establishing this basis, focus on additional muscles.
For each exercise you perform, use a suitable dumbbell. A suitable tool is more crucial than weight when performing strength exercises. Injuries and poor performance might occur due to using unsuitable exercise tools. Beginners are advised to spend some time studying the most appropriate tools for themselves. Then, anytime you begin a new exercise, work out carefully and pay attention to your posture.
Start your workout in front of a mirror so you can closely observe your posture. Once you no longer feel the need to observe your muscle movements, you can stop using the mirror.
Even if you have experience with weightlifting previously, avoid being careless with your lifting posture. Always pay attention to the technique.
Have a balanced diet
In order to boost your energy before and after each weightlifting session, your body should ingest sufficient nutrition. You can:
- Eat three meals that are balanced each day and a few wholesome snacks in between.
- Make sure that each meal covers a sufficient amount of complex carbohydrates, proteins, and vitamins.
- Consume 50–60 grams of protein daily. Fish, chicken, beans, avocados, and almonds are all excellent sources of lean proteins. Protein is also present in red meat, however it contains more saturated fat. Just one or two portions of red meat should be consumed each week.
- Keep your immune system strong. You can take several A, B, and C vitamin pills during your diet or incorporate fruits high in vitamins such as green leafy vegetables, bell peppers, carrots, and sweet potatoes.
- Replace all of your white bread and rice with whole wheat varieties to get more complex carbs.
These are some of the most effective ways that you can adopt and practice to immediately increase your overall health and figure. By combining all of these methods and getting rid of unhealthy habits that can stunt growth, you will undoubtedly see the result within a short period of time. Try these tips as soon as possible to grow taller and boost your self-confidence.