OpenHealth Q&A

It's great that you're taking an interest in your health and fitness! Your concerns about weightlifting and growth plate closure are valid, especially since you’re still in your teenage years when growth is ongoing.

Main Points:

• Weightlifting itself, when done correctly, does not inherently cause growth plate closure.
• However, overtraining or lifting weights that are excessively heavy can lead to discomfort or injury.
• Monitoring your technique and listening to your body is crucial.

Explanation:

During your teenage years, your growth plates—areas of developing tissue near the ends of long bones—are still open. Weightlifting can be safe and beneficial for teens, promoting strength, coordination, and overall health. Nevertheless, lifting too much weight or using poor form can lead to injury rather than growth concerns. Symptoms like back and wrist soreness suggest you may be overworking these muscles, particularly if the weights are heavier than what you are ready for.

Next Steps:

1. Adjust Weight and Technique:

   • Consider lowering the weights you are using. Focus on lighter weights that allow you to perform exercises with proper form. Aim for a rep range of 8-12, which is generally safe while building strength.

2. Focus on Recovery:

   • Ensure you allow your body to rest. Incorporate rest days in your workout routine to give your muscles time to recover. Stretching and foam rolling can also help ease soreness.

3. Consult Resources:

   • Look for guidance from fitness trainers or coaches specializing in youth training. They can help ensure your program is safe and effective for your age and strength level.

4. Consider Cross-Training:

   • Mix in other activities like swimming or cycling to improve your overall fitness while allowing your strength training muscles a break.

5. Monitor Symptoms:

   • Keep track of your soreness levels and any other discomfort. If the pain persists or worsens, re-evaluate your routine and consider modifying it further or reducing the intensity.

6. Manage Stress:

   • Acknowledge your OCD-related worries and try stress management techniques, such as deep breathing or mindfulness exercises. Maintaining a balanced perspective on fitness is important.

Staying active is commendable, but remember that listening to your body and being mindful of injuries are key to sustainable fitness practices. Let me know if you need more specific advice or if you have further questions!