Will adolescent muscle training affect height growth

Scientific muscle training for teenagers usually does not affect height development, but it is important to avoid engaging in high-intensity weight-bearing training too early. The key factors affecting height mainly include epiphyseal closure, nutrient intake, sleep quality, hormone levels, and exercise mode.

1. epiphyseal closure

Height growth depends on the proliferation of epiphyseal chondrocytes, and regular resistance training does not accelerate epiphyseal closure. Clinical observations have shown that moderate strength training can stimulate the secretion of growth hormone, but adolescents under the age of 15 should avoid spinal axial weight-bearing movements such as squats and hard pulls. It is recommended to prioritize self weight training or light load equipment, and control the duration of a single training session within 40 minutes.

2. Nutritional intake

Muscle growth requires sufficient protein support, and adolescents need to consume 1.2-1.6 grams of protein per kilogram of body weight per day. High quality protein sources include eggs, fish, dairy products, etc., while ensuring key nutrients for bone development such as calcium and vitamin D. Avoid excessive supplementation with protein powder and other supplements, as natural foods are more conducive to balanced absorption of nutrients.

3. Sleep Quality

Growth hormone secreted during deep sleep accounts for over 70% of the daily secretion. Teenagers who engage in muscle training should ensure 8-10 hours of sleep per day and end vigorous exercise 2 hours before bedtime. Lack of sleep can lead to an increase in cortisol levels, which may interfere with the differentiation of growth plate chondrocytes.

4. Hormone Levels

Regular exercise can promote the secretion of insulin-like growth factor-1, which has a positive effect on linear bone growth. However, overtraining may lead to an imbalance in the ratio of testosterone to estrogen. It is recommended to do strength training no more than 4 times a week, combined with vertical stretching exercises such as basketball and swimming.

5. Exercise Style

It is recommended to use the cyclic training method, combining exercises such as pull-up and plank support, and repeating 8-12 times per group. Avoid using loads that exceed 60% of your body weight, and maintain a normal breathing rhythm during training. Timely supplement carbohydrates and electrolytes after exercise to prevent energy deficiency from affecting development. During adolescence, muscle training should follow the principle of gradual progression, and it is recommended to develop a plan under the guidance of a professional coach. Reserve at least 2 days of rest per week, accompanied by 1 hour of moderate intensity aerobic exercise per day. Regularly monitor bone age and growth rate, and adjust training plans if growth retardation occurs. Pay attention to sufficient warm-up and stretching before and after training, maintain a balanced diet structure, and ensure a daily calcium intake of 1200 milligrams. Individuals with underweight should first improve their basic nutritional status before gradually increasing their training intensity.