Will Lifting Weights Stunt My Kid’s Growth? A Science-Backed Guide for Surf Parents

One of the most common questions I get from parents—especially those with groms entering competitive surfing—is:

“Will lifting weights stunt my child’s growth?”

It’s a fair question. Surfing families want to protect their kids, and for years this myth has been passed around locker rooms, pediatric offices, and parent groups. But the research is clear:

Resistance training—when properly supervised and age-appropriate—does not stunt growth in children or teens. In fact, it can help them thrive in and out of the water.

Where Did This Myth Come From?

The fear that strength training harms growing kids usually centers around the idea of growth plate injuries. Growth plates (or epiphyseal plates) are areas of cartilage near the ends of long bones where bone growth occurs. If these are damaged, it could potentially affect height or bone development.

But here’s the key point:

Injuries to growth plates are extremely rare in resistance training environments—especially those supervised by qualified coaches. When they do occur, it’s usually from high-impact trauma, like a fall from a tree or a football tackle, not a deadlift with good form.

✅ The American Academy of Pediatrics (2018) states that “well-designed resistance training programs have not been shown to have a negative effect on physeal health, linear growth, or cardiovascular health in youth.”

What the Research Actually Says

Modern sports science strongly supports strength training for kids and teens when done right. A 2021 narrative review by Pierce et al. looked at resistance training in children and adolescents and concluded that it improves muscular strength, motor skills, bone density, self-confidence, and mental well-being—without negative impacts on growth.

Even more recently, a 2023 systematic review and meta-analysis found that resistance training had small but consistent positive effects on academic performance, cognitive function, and on-task behavior in school-aged kids (Bailey et al., 2023).

In other words, it’s not just safe—it’s beneficial across the board. Your teen isn’t just becoming stronger in the surf. They may also be thinking sharper and performing better in school.

What About Getting “Too Muscular”?

This one comes up a lot too—especially for parents of younger teens or female athletes. They worry lifting will make their kid “too bulky” for surfing. But here’s the truth:

• Pre-pubertal kids don’t produce enough hormones (like testosterone) to gain significant muscle mass. Most of their strength improvements come from neuromuscular adaptations—meaning they get better at using the muscle they already have.

Even in older teens, getting "too big" doesn't happen by accident. It takes years of targeted training and a high-calorie diet to pack on significant size. A well-structured surf-specific strength program won’t bulk your kid up—it’ll help them generate power, reduce injury risk, and improve movement efficiency in the water.

Why Resistance Training Is a Game-Changer for Young Surfers

Surfing is a physically demanding sport that blends balance, core strength, speed, and reaction time. A smart, progressive strength program helps young surfers:

• Increase pop-up speed and paddle power

• Stabilize joints to reduce risk of shoulder, knee, and ankle injuries

• Develop explosive leg power for turns and airs

• Enhance recovery so they can train and surf more often

Plus, it teaches discipline, builds self-esteem, and gives them tools they’ll use for life.

Final Thoughts for Parents

If your son or daughter is passionate about surfing and wants to take it to the next level, don’t let outdated myths hold them back. Weight training doesn’t stunt growth. When guided by a qualified professional, it sets them up for better performance, fewer injuries, and stronger confidence—on land and in the lineup.

At Surf Ready Fitness, we’ve safely trained hundreds of young surfers with programs specifically designed for their developmental stage. If you’re still unsure or have questions, feel free to reach out—we’re happy to help guide your family.

-Paul

Sources

• American Academy of Pediatrics. (2018). Resistance Training for Children and Adolescents. Pediatrics, 142(3):e20182022.

• Pierce, K., et al. (2021). Youth Resistance Training: Updated Position Statement Paper From the National Strength and Conditioning Association. Journal of Strength and Conditioning Research.

• Bailey, R. et al. (2023). Effects of Resistance Training on Academic and Cognitive Performance in Children and Adolescents: A Systematic Review and Meta-analysis. Journal of Sports Sciences.