Expert: David Dickeson, A.S. - 11/5/2009

Question
I’m 17 and 5’4” (which is definitely short for my age). I haven’t hit my growth spurt yet. Will I still be able to grow more, like 3-4 inches? I also want to do strength training, with dumbbells. I have been doing free hand exercises, like push-ups, squats, calf raises, crunches, chin ups etc. for about 2 months. I also hang from bar and do much stretching everyday to get taller. Now, I want to start with dumbbells, because there are so many different exercises with dumbbells. But I heard that lifting dumbbells will stop my growth, i.e. I won’t grow any taller. So I searched the internet for what other people think. But now I am more confused. Because, 50% people have completely denied it, 16% have firmly said that it will STOP my growth and the rest have said that if I start with less weight and follow proper form, it won’t stunt my growth. But what is the truth? Will I grow taller? Is it okay to use dumbbells?

Answer
Hello Tanzim

We stop growing around 18-21 years of age. How much more we grow depends entirely upon genetics. There is no exercise, no supplement, that will make us grow taller. Weightlifting will make your posture more straight, so no matter your height, you will appear to be taller. Which is a plus.

Now for weightlifting and growth. Weightlifting will NOT stop your growth. It will help you develop a strong body. If you lift too heavy, you can hurt yourself, of course. So be smart when lifting; when in pain, lift less afterwards and give yourself adequate rest between lifting. We build mass and strength during the rest time, not during the lifting. The heavier you lift, the more days of rest you will require.

This fact is the hardest for all of us who lift weights to accept. We lift, feel great, and want to lift more, and frequently. That just does not work. You lift, give your self at least a day of rest, then lift again. I lift heavy once a week. And over the years my mass and strength has been huge. I have to fight the urge to lift every day.

Use the dumbbells. When you can afford it, join a gym and go once a week and lift heavy. You will have an amazingly strong body for your entire life.

Thanks for the question. Hope this helps.

Good lifting!