Is Lifting at 14 OK? What Teens (and Parents) Need to Know

The short answer: Yes — with a few big “ifs”

Can a 14-year-old lift weights? Absolutely. But — and it's a big but — only if it’s done the right way. Teen bodies are still growing, bones are maturing, and messing around with poor technique or ego lifting (you know, trying to impress your friends) can go sideways real fast.

Truth is, strength training for teens can be super beneficial: better posture, stronger muscles, injury prevention, and yeah, a little boost in confidence. But there’s a difference between that and “maxing out deadlifts alone in your garage.” Big difference.

Benefits of lifting weights at 14

Physical health gains

Lifting (with proper form) helps develop muscle coordination, balance, and joint stability. At 14, most teens are right at the start or middle of puberty — the perfect time to build a strong foundation.

Also, contrary to popular myths (we’ll get to that in a sec), it doesn’t stunt your growth.

Mental and emotional benefits

Let’s be real — adolescence is weird. Hormones flying around, school pressure, social media... it’s a lot. Weight training gives many teens a sense of control, a routine, and a way to clear their heads.

I knew a guy in high school who started lifting at 14 after getting bullied. He never became some jacked bodybuilder, but the change in his mood and posture? Night and day. He just stood taller — literally and figuratively.

Common myths about teen lifting (and why they’re wrong)

“It stunts your growth” – Nope.

This is the most famous myth. People think loading weights compresses the growth plates in bones, but there’s no scientific evidence for this — if the teen is lifting safely.

What actually stunts growth? Poor nutrition, chronic injuries, or, ironically, not moving enough.

“You need to wait until you're done growing” – Also nope.

Waiting till 18 or older to start lifting? That’s like waiting till college to learn how to eat healthy. The earlier you learn proper technique and habits, the better.

But yeah, no one’s saying a 14-year-old needs to bench 200 pounds. It’s about learning movement patterns — not chasing PRs.

What kind of training is safe for a 14-year-old?

Focus on form, not heavy weight

Rule number one: technique first. No ego. Reps over weight. Use dumbbells, kettlebells, even just bodyweight at first. Honestly, air squats and push-ups done well are better than sloppy barbell lifts.

If there’s a coach or experienced adult around? Even better. Gyms with youth programs are gold.

Full-body training over “bro splits”

Avoid chest day, arm day, whatever day. At 14, a full-body program 2–3 times a week is ideal. Think:

• Squats (even just bodyweight)

• Push-ups

• Rows or resistance bands

• Lunges

• Planks
  It’s about building coordination, stability, and base strength — not training like an Instagram influencer.

Rest and recovery are non-negotiable

Your body (and brain) is still developing. That means rest is part of training — not optional. Overtraining can backfire hard, especially in teens. Sleep, nutrition, and chill days matter just as much as gym time.

Tips for parents and teens starting out

• Get cleared by a doctor before starting any program

• Avoid lifting alone at first, especially with heavy weights

• Skip the supplements – seriously, teens don’t need pre-workout or protein powders right away

• Watch out for social media pressure – lifting should build self-worth, not tear it down

• Make it fun – music, friends, small goals. Don’t turn it into a chore

Final take?
Lifting at 14 is totally OK — even smart — if it’s approached with care. Forget the myths, skip the hype, and focus on learning good habits early. It’s not about chasing gains fast — it’s about building strength that actually lasts.

Is 165 cm normal for a 15 year old?

The predicted height for a female, based on your parents heights, is 155 to 165cm. Most 15 year old girls are nearly done growing. I was too. It's a very normal height for a girl.

Is 160 cm too tall for a 12 year old?

How Tall Should a 12 Year Old Be? We can only speak to national average heights here in North America, whereby, a 12 year old girl would be between 137 cm to 162 cm tall (4-1/2 to 5-1/3 feet). A 12 year old boy should be between 137 cm to 160 cm tall (4-1/2 to 5-1/4 feet).

How tall is a average 15 year old?

Average Height to Weight for Teenage Boys - 13 to 20 Years

How to get taller at 18?

Staying physically active is even more essential from childhood to grow and improve overall health. But taking it up even in adulthood can help you add a few inches to your height. Strength-building exercises, yoga, jumping rope, and biking all can help to increase your flexibility and grow a few inches taller.

Is 5.7 a good height for a 15 year old boy?

Generally speaking, the average height for 15 year olds girls is 62.9 inches (or 159.7 cm). On the other hand, teen boys at the age of 15 have a much higher average height, which is 67.0 inches (or 170.1 cm).

Can you grow between 16 and 18?

Most girls stop growing taller by age 14 or 15. However, after their early teenage growth spurt, boys continue gaining height at a gradual pace until around 18. Note that some kids will stop growing earlier and others may keep growing a year or two more.

Can you grow 1 cm after 17?

Even with a healthy diet, most people's height won't increase after age 18 to 20. The graph below shows the rate of growth from birth to age 20. As you can see, the growth lines fall to zero between ages 18 and 20 ( 7 , 8 ). The reason why your height stops increasing is your bones, specifically your growth plates.