Honestly, I used to stop weightlifting because I was scared of becoming short. They said that my growth would be stunted due to heavy weightlifting. So, I ended up choosing to play or just be lazy instead.
Whether we realize it or not, this myth has been passed down from generation to generation and has become deeply ingrained. Not to mention, there's a lot of content explaining that there is indeed a correlation between suboptimal body growth and weightlifting.
But is this really true? Through this article, I will reveal the real facts. Make sure you read this article completely to understand the facts that have been hidden all this time.
The Origin of the Myth That Weightlifting Makes You Short
The myth that weightlifting makes you short usually stems from a misunderstanding about pressure on growing bones. Many people think that strength training will definitely damage growth plates, when in fact, it's not the weight training itself that is risky.
However, lifting excessive weight, messy technique, and unsupervised training are. Even guidelines from the American Academy of Pediatrics explain that supervised and properly performed strength training is not harmful to growth plates.
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This myth gained more traction because of injury cases that were then misinterpreted as if weight training = stunting growth.
Furthermore, information spread on the internet is often cut short. As a result, the public only understands the negative associations without knowing the root cause.
When Can Weightlifting Be Risky for Growth?
1. Incorrect Movement Technique
Weightlifting can be risky for growth if you do it without expert supervision. This is because the potential for incorrect movement technique will be greater, and there will be no one to provide guidance.
Improper posture can cause the weight to go to areas it shouldn't, especially the spine and joints. The American Academy of Pediatrics also emphasizes the risks of unsupervised weight training programs, including injuries to developing areas.
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To avoid injury, focus first on learning proper technique with a trainer/coach. So, the main mission is to improve movement form first, don't be ego-driven to lift heavy weights quickly.
Mayo Clinic reminds us that exercise becomes riskier if you focus more on lifting heavy weights than on maintaining proper form.
2. Insufficient Nutritional Intake
Nutritional intake also plays a very important role in your body's continued growth. Your body needs energy and nutrients for two things at once: recovery after exercise and the growth process.
If you push yourself too hard at the gym but don't eat enough, your body will lack the fuel for recovery and tissue building. What you need to maintain is regular meals with balanced nutrition, especially enough protein, plus carbohydrates and important micronutrients so that your body has the "capital" to recover and continue to develop.
Prolonged energy deficiency while continuing heavy training can also have detrimental effects on health and performance, so don't take it lightly. The bottom line is, if you want to train safely, don't just focus on the workout. Make sure your eating and sleeping habits are also regular.
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3. Lack of Rest
Growth and body repair don't happen when you lift weights, but when you rest. Therefore, the most important weightlifting tip for beginners is to ensure you get enough rest.
When you sleep, your body has time to recover muscles, bones, and energy. If you force yourself to train every day without a break, your body can enter a state of prolonged fatigue, and that will make the recovery process suboptimal.
The solution is to schedule rest days, vary the intensity, and ensure you get enough sleep and food. Use the SVRG Nutrition Calculator to calculate your calorie and protein needs and food recommendations so your body can recover quickly.
4. Growth Plate Injuries
The risk of stunted growth due to weightlifting occurs when there is an injury to the growth plate. This part is more vulnerable than mature bones. So if ego lifting and messy techniques are continuously maintained, you will lead to this fatal injury.
If the growth plate is injured and not treated properly, it has the potential to disrupt bone growth in that area. Therefore, learning proper movement techniques, lifting weights you can handle, and having a coach to guide you are the wisest steps for beginners.
Recommended Exercise Types for Beginners
1. Bodyweight Training
Bodyweight training is the safest and most effective option for beginners because you use your own body weight as resistance. This helps you build a foundation of strength without needing equipment.
This type of exercise can also reduce the risk of injury because the load is still controllable. The advantage of bodyweight training lies in mastering basic techniques and muscle coordination during movement.
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Movements like push-ups, squats, and planks are very effective for strengthening your body's foundation. If you consistently practice these basic movements, your body will be much more ready to handle heavier loads.
2. Using Light Dumbbells
Once you're proficient enough with bodyweight exercises, the next safe step is to gradually add external weight. For beginners, using a pair of home weightlifting equipment for beginners like light dumbbells is ideal because they are flexible and easy to use for many movements.
From squats, shoulder presses, rows, to lunges. You can gradually increase the challenge without having to immediately jump to heavy weights that disrupt your technique. Dumbbell training is also good for training left and right balance.
Because many movements can be done one side at a time. This helps you catch up on the weaker side and makes movements tidier. In addition, dumbbells train stabilizing muscles that are often neglected.
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3. Machine-Based Workout
Machine-based workouts are a highly recommended option if you have access to a gym. The reason is simple: the movement path is guided by the machine. This makes it easier for you to maintain proper body alignment.
This helps you learn basic movement patterns more safely, especially if you don't yet have strong body control and stability. In addition to being safer, machines are also efficient for targeting specific muscles without you having to bother balancing weights like when using dumbbells or barbells.
You can focus on what's most important first: technique, movement control, and gradual weight progression. This way, you can build strength and consistent exercise habits without unnecessary risk of injury.
Weightlifting is Safe, As Long As It's Done Correctly
Weightlifting will not make you short if done correctly. This myth often arises because people imagine weights compressing bones. However, what matters more is your training method.
Proper technique, appropriate weight, and gradual progression will be safer than ego lifting. In fact, proper weight training helps your body become stronger and more stable.
Besides building muscle, weightlifting also has many health benefits. Muscle strength increases, posture improves, the body is more resistant to injury, and daily activities feel lighter. So, are you still afraid to weightlift, Svargans?
