Powerlifting is a sport that requires lifting the heaviest possible weight in three specific lifts: squat, bench press, and deadlift. Despite the many benefits that powerlifting offers, many people still believe that it is unsafe for teenagers due to some old people's tale created to scare children from lifting weights for some reason. In this article, we will debunk some of the myths surrounding powerlifting for teenagers and provide evidence to show that it can be a safe and effective form of exercise.

Myth #1: Powerlifting Stunts Growth

One common myth about powerlifting is that it can stunt a teenager's growth. However, research has shown that resistance training, including powerlifting, can actually promote bone growth and increase bone mineral density (Baechle & Earle, 2008). Furthermore, a position statement by the National Strength and Conditioning Association (NSCA) states that resistance training is safe and effective for children and adolescents (Faigenbaum et al., 2009).

Myth #2: Powerlifting Causes Injuries

Another myth is that powerlifting is a dangerous sport that can cause injuries. While any sport carries a risk of injury, powerlifting can be done safely with proper technique and supervision. In fact, a 2014 consensus statement by the NSCA and other organizations found that resistance training is a safe and effective form of exercise for youth when appropriate guidelines are followed (Lloyd et al., 2014). To add on to this, powerlifting has a lower injury rate compared to other sports. A study by Keogh et al. (2016) reported that powerlifting has an injury rate of 0.4 injuries per 1,000 hours. The injury rates for rugby and football were higher at 8.0 and 5.5, respectively.

Myth #3: Powerlifting Is Only for Boys

Powerlifting is often seen as a sport for boys and men, but this is not true. Girls and women can also participate in powerlifting and benefit from the physical and mental gains it offers. In fact, a study published in the ACSM's Health & Fitness Journal found that resistance training can improve self-esteem and body image in adolescent girls (Myer et al., 2014). The number of representation from female powerlifters in Malaysia can also be seen to be increasing each year in powerlifting competitions.

Conclusion:

Powerlifting is a safe and effective form of exercise for teenagers when done properly. It can promote bone growth, reduce the risk of injury, and improve self-esteem and body image. If you're a teenager interested in powerlifting, feel free to reach out to us to kick start your powerlifting journey.  With our Strength Mastery Gym Youth Development Programme, individuals of the age of 23 and below will receive a 30% discount of all our existing packages. More information regarding our youth development programme in our IG Post down below.

References:

Baechle, T. R., & Earle, R. W. (2008). Essentials of strength training and conditioning. Champaign, IL: Human Kinetics.

Faigenbaum, A. D., Kraemer, W. J., Blimkie, C. J., Jeffreys, I., Micheli, L. J., Nitka, M., & Rowland, T. W. (2009). Youth resistance training: Updated position statement paper from the national strength and conditioning association. The Journal of Strength & Conditioning Research, 23(Suppl 5), S60-S79.

Lloyd, R. S., Faigenbaum, A. D., Stone, M. H., Oliver, J. L., Jeffreys, I., Moody, J. A., ... & Pierce, K. C. (2014). Position statement on youth resistance training: the 2014 International Consensus. British journal of sports medicine, 48(7), 498-505.

Myer, G. D., Lloyd, R. S., Brent, J. L., & Faigenbaum, A. D. (2014). How young is too young to start training?. ACSM's Health & Fitness Journal, 18(5), 14-23.

Keogh, J. W., Hume, P. A., & Pearson, S. N. (2016). Retrospective injury epidemiology of one hundred competitive Oceania powerlifters: the effects of age, body mass, competitive standard, and gender. BMC Sports Science, Medicine and Rehabilitation, 8(1), 22. doi: 10.1186/s13102-016-0051-6