Weight training is an essential part of any training program. Whatever your goal of exercise (weight loss, weight gain, muscle building or bodybuilding), adding weight training to your daily workout will help you achieve your goals. Young people, adolescents and their parents may be concerned about the impact that bodybuilding can have on height growth. In the following, we are going to discuss whether bodybuilding exercises really have a negative effect on height growth!
What is a growth plate?
Epiphyseal plates, or in other words the growth plates at the bottom of bones, are responsible for the growth of bones in children and adolescents. These cartilages are divided and reproduced during childhood and help the new bone production process. The process of reproduction eventually stops when humans reach their final height. This process usually continues in girls up to 16 years and in boys up to 18 years. But concerns about damage to growth plates have raised the idea about the relationship between bodybuilding’s impact on the growth of the joints and bones and ultimately the height.
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The effect of bodybuilding on height growth, hormones and bone growth:
In a 2010 study, researchers from the University of Kansas and Washington linked weight training to increased testosterone. Despite testosterone’s involvement in bone growth, muscle recovery and eventual height growth, this effect on growth has not been accurately determined.
In a 2009 study of hormones and bone growth, the researchers provided evidence that testosterone had an effect on bone growth and the final closure of growth plates. This study showed that testosterone may not significantly affect the final closure of growth plates. These findings suggest that weight training may stop growth and indicate the effect of bodybuilding on height growth!
Dr. Avery Faigenbaum of the University of Massachusetts on the impact of bodybuilding on height growth states:
People have been misunderstood about the relationship between weight training and growth retardation in children and adults. From the scientist’s point of view, healthy eating and regular exercise allow people to reach their final height. Unhealthy and malnourished people are likely to stop growing.
Dr. Faigenbaum’s remarks may be true because researchers who have researched the effect of bodybuilding on height growth (especially weight training) may have done research on a limited group of athletes or a type of exercise such as gymnastics. Short people are more successful in this field. In 2008 a study reported the negative effect of weight training on height growth.
Fitness coach Darren Beattie responds to the impact of bodybuilding on height growth:
No credible research has been reported on the negative effect of weight training on height growth. The American College of Sports Medicine and the Canadian Society of Sports Physiology believe that resistance training will be completely safe if performed correctly, with standard equipment, and in the right environment.
He goes on to say:
Exercise pressure on joints is greater than weight training. The Swedish swimming exercise pressure is 60% of body weight. This is equal to the pressure from mountaineering and barfix training. Exercise exercises exert 6 times the body weight and speed exercises 3 times the body weight on the joints. It is stated that the pressure caused by dumbbell or barter training is not comparable to the pressure of the above training with only a few years of continuous and regular training.
The results of a 2010 study published in the journal Pediatrics on the impact of bodybuilding on height growth:
The negative impact of bodybuilding training on stature growth in children was rejected as a misconception. The results of this study were the result of a 60-year study of data on children and weight training that concluded that bodybuilding is not only harmful but also beneficial.
Does Bodybuilding Hurt Teenagers?
You can start weight training for teens from the age of 11 to 14, but it is advisable to teach basic exercises with light weights. 17 is the best age to increase power. Although the peak of strength is achieved at age 25, young people who have started weight training from the age of 17 are more powerful than those who began weight training from 18 or 19 years of age. The main exercises include exercises such as squat, knee-jerk, Swedish swim, shoulder press, chest press, launcher, throwing, rotating, jumping, balancing, stabilizing and moving objects.
What are the benefits of bodybuilding in adulthood?
As mentioned, bodybuilding exercises have no negative impact on the height of children and adolescents, but it is interesting to know that at the age of growth bodybuilding can have such benefits:
Increased strength and bone strength index (BSI)
Reduce the risk of fractures and the extent of injuries associated with exercise
Increase self-esteem and interest in fitness
The effect of bodybuilding on bone growth and density
Some researchers have suggested that bodybuilding exercises increase height and are more effective than others in height and bone density. Another study has confirmed the positive effect of testosterone on bone density and growth. In addition to the effect of bodybuilding on height growth, testosterone secretion has also been identified!
With direct and indirect evidence suggesting that weight training may increase bone growth and density, weight training rather than stopping growth may increase final height growth in young people. By examining the sport biography of professional athletes, you will find that these athletes began weight training from their teens and youths, and their final height did not decrease.
When does bodybuilding workout burn?
Bodybuilding will have negative effects on the growth plate when the exercises are not designed to fit the age of the child’s athlete, as well as the correct form of performing movements and not using heavy weights which can be harmful if not monitored. Otherwise bodybuilding will not make you short.
The effect of exercise on height:
The most controversial factor for height growth is exercise and most of the ambiguity is raised. Many believe that sports such as volleyball and basketball can make you taller. In this case two different hypotheses can be put forward. People who play sports such as volleyball and basketball get taller or people who play volleyball and basketball are taller.
Regular physical activity reduces fat mass and increases muscle mass and, along with increased growth hormone secretion, may, like other factors mentioned, be effective in achieving genetically determined stature, but has a direct role in increasing short stature. Not tall.
So we can usually say that “taller people tend to do things like basketball.” But there are some exercises that are not recommended at an early age. In general, exercises that cause bones and joints can be detrimental to stature growth and may slow or slow bone growth and, unlike activities in the water, are the best option for People are growing. Water sports like swimming because they are done in the water and are less stressful on the joints and bones, increasing your height.
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