Pushups and Growth: Debunking the Myth of Stunted Development

Does doing 100 pushups a day stunt growth?

No, performing 100 pushups daily or engaging in other forms of appropriately structured resistance training does not stunt growth; this is a pervasive myth unsupported by scientific evidence. Instead, resistance exercise can positively contribute to bone health, muscle development, and overall physical well-being across all ages, including during periods of growth.

The notion that resistance training, such as performing pushups, can inhibit or stunt growth in children and adolescents is a long-standing misconception. This concern often stems from a misunderstanding of human physiology, particularly the mechanisms of bone growth and the effects of exercise on the developing body. As expert fitness educators, it's crucial to address this myth with evidence-based information, clarifying the true relationship between exercise and growth.

Addressing the "Stunted Growth" Myth Directly

The idea that lifting weights or engaging in bodyweight resistance exercises like pushups can stunt a child's growth is a persistent myth, often attributed to anecdotal observations or misinterpretations of past medical advice. Historically, some concerns arose from the potential for acute, traumatic injury to growth plates during unsupervised or improperly performed heavy lifting. However, scientific research has consistently debunked the claim that resistance training, when conducted safely and with proper technique, negatively impacts linear growth. In fact, the opposite is often true: well-designed resistance training programs are now recognized for their numerous benefits for youth development.

Understanding Human Growth: The Role of Growth Plates

To understand why resistance training doesn't stunt growth, it's essential to grasp how linear growth occurs. Long bones, such as those in the arms and legs, grow in length at specialized areas called epiphyseal plates, more commonly known as growth plates. These are areas of cartilage located near the ends of the long bones in children and adolescents. New bone tissue is continually formed at these plates, pushing the ends of the bones further apart, thus increasing length.

Growth plates are active until puberty, at which point hormonal changes cause them to ossify (harden into bone) and fuse. Once the growth plates have fused, longitudinal growth ceases. The primary concern regarding resistance training and growth plates has been the hypothetical risk of damaging these delicate cartilage structures, which could theoretically impair normal growth. However, most research indicates that the forces experienced during typical, well-supervised resistance training are not detrimental to growth plates. Acute, traumatic injuries to growth plates are more commonly associated with high-impact sports, falls, or direct blows, rather than controlled resistance exercises.

How Resistance Training (Like Pushups) Affects Growth and Development

Far from stunting growth, appropriately prescribed resistance training, including bodyweight exercises like pushups, offers a multitude of benefits for growing bodies:

• Increased Bone Mineral Density: Resistance training places beneficial stress on bones, stimulating osteoblasts (bone-forming cells) to lay down new bone tissue. This leads to increased bone mineral density and stronger bones, which can help prevent osteoporosis later in life and reduce the risk of fractures.
• Enhanced Muscle Development: Pushups effectively target the chest, shoulders, triceps, and core muscles. Regular performance builds strength, endurance, and lean muscle mass, contributing to overall physical capability and athletic performance.
• Improved Body Composition: Building muscle mass through resistance training can help reduce body fat, leading to a healthier body composition.
• Better Coordination and Motor Skills: Learning to control one's body through exercises like pushups improves proprioception, balance, and overall motor coordination.
• Stimulation of Growth-Related Hormones: Exercise, including resistance training, can stimulate the release of growth hormone and testosterone, which are crucial for muscle and bone development.
• Injury Prevention: Strengthening muscles and connective tissues around joints can actually make individuals more resilient and less prone to injuries, both in sports and daily activities.

Pushups are a foundational bodyweight exercise, meaning the resistance comes from an individual's own body weight. This makes them a highly accessible and scalable form of resistance training, suitable for a wide range of ages and fitness levels.

Benefits of Bodyweight Training for Youth

For children and adolescents, bodyweight exercises like pushups, squats, planks, and lunges are particularly beneficial:

• Low Impact and High Safety: They allow for the development of strength and control without the added risk associated with external heavy loads, especially for those new to resistance training.
• Accessibility: No special equipment is needed, making them easy to perform anywhere.
• Foundational Strength: They build a solid base of functional strength that translates to better performance in sports and daily life.
• Body Awareness: They teach individuals to control and move their own body effectively.

Key Considerations for Young Athletes and Exercisers

While the myth of stunted growth is baseless, certain principles must be followed to ensure resistance training is safe and effective for young people:

• Focus on Proper Form Over Quantity: Poor technique is the primary cause of exercise-related injuries, not the exercise itself. Emphasize learning and mastering correct form before increasing repetitions or difficulty. For 100 pushups a day, consistent perfect form is paramount.
• Progressive Overload: While 100 pushups a day represents a significant volume, progression should be gradual. For beginners, starting with fewer reps or modified pushups (e.g., on knees, against a wall) is appropriate. Over time, individuals can progress to more challenging variations or higher volumes.
• Listen to Your Body and Prioritize Recovery: Overtraining can lead to fatigue, decreased performance, and increased risk of overuse injuries. Adequate rest, sleep, and nutrition are as crucial as the training itself. A daily regimen of 100 pushups requires a body that is well-rested and nourished.
• Balanced Program: Focusing solely on one exercise, like pushups, can lead to muscular imbalances. A comprehensive fitness program should include exercises for all major muscle groups, flexibility, and cardiovascular fitness.
• Qualified Supervision: Especially for younger individuals, guidance from a certified personal trainer or exercise physiologist can ensure proper technique, appropriate progression, and a well-rounded program.

When to Exercise Caution

While resistance training doesn't stunt growth, it's important to differentiate between controlled exercise and acute injury.

• Acute Traumatic Injury: Severe impacts, falls, or direct blows (common in contact sports) can indeed cause fractures or damage to growth plates. This is distinct from the controlled, progressive stress of resistance exercise.
• Overuse Injuries: Like any repetitive activity, excessive volume or intensity without adequate recovery can lead to overuse injuries such as tendinitis or stress fractures. This is a concern for any physical activity, not unique to resistance training, and is a result of poor programming, not the inherent nature of the exercise. If 100 pushups a day causes persistent joint pain (shoulders, elbows, wrists) or muscle soreness that doesn't resolve with rest, it indicates an overuse issue, not growth stunting.

Conclusion

The myth that doing 100 pushups a day, or any form of resistance training, stunts growth is scientifically unfounded. Instead, when performed with proper technique, appropriate progression, and within a balanced fitness program, exercises like pushups contribute significantly to the healthy development of bones, muscles, and overall physical well-being in children and adolescents. The key is intelligent training, focusing on form, listening to the body, and ensuring adequate recovery, rather than fearing the exercise itself. Embrace the benefits of resistance training as a powerful tool for building a strong, healthy body at any age.