The myth, and where it came from
The belief that lifting stunts growth is persistent and not supported by current sports-medicine consensus. It appears to originate in older case reports of injuries from unsupervised maximal lifting — which is a supervision and progression problem, not an argument against resistance training for young athletes.
That distinction matters practically: the answer is not "avoid strength work", it is "make sure it is coached".
What safe looks like
- Qualified supervision, every session, for anyone new to lifting.
- Technique mastered with light or bodyweight load before weight increases.
- Progression in small increments, planned rather than improvised.
- Full-body movement patterns rather than isolated body-part training.
- Rest days treated as part of the programme, not as lost time.
Where to start
Bodyweight competence first: squatting, hinging, pushing, pulling and bracing, done well, through a full range. Loading a pattern the athlete cannot yet control is where most avoidable injuries come from.
A coach should be able to explain why each exercise is in the programme. "It builds strength" is not an explanation.
Warning signs to stop and get advice
- Joint pain during or after lifting, as distinct from muscle soreness.
- Pain that is sharp, one-sided, or that changes how they move.
- Technique breaking down as load increases, and load increasing anyway.
- Performance going backwards over weeks despite training hard.
This is general information, not a programme
Every young athlete is at a different stage of physical development, and none of the above replaces assessment by a qualified coach or clinician. If there is existing pain or a previous injury, start with a physiotherapist rather than a strength programme.