While most exercise is not going to affect your growth, there is the chance of damaging growth plates in the long bones with excessive loads and poor movment/technique. Working with heavy loads (1 – 3 RM range) or performing excessive range of motion under load is not advised for youth exercisers. While a highly trained young person with good supervision will rarely experience such injury, why risk it when it has been shown to be no more productive to work in the 1-3 RM load range than to work in 6 – 12 RM range done to safer VMA (voluntary maximal action). I would suggest finding a fitness instructor that works in youth training. And learning how to do it right. Small investment if you take the long view.
Hello Yuvraj Gaur,
Thank you for a great question and interest in your good health.
You will want to avoid what could potentially harm you; so, do not take unnecessary chances like doing a risky move that you are not comfortable performing. Start slowly and work your way up; avoid trying to move something that is too heavy; do not strain yourself. This goes for all aspects of training: strength, cardiovascular and flexibility.
Make sure to listen to your body and use good common sense.
The others give you great advice: find a good health and fitness trainer who can help you get started properly and make sure to not become malnourished with the help of a registered dietitian.
Please check back with us to let us know about your progress.
You may enjoy keeping a log to track your exercise sessions to watch your own progress, also.
Be happy with who you are, smile, and you will be larger than life.
Natalie aka NAPS 2 B Fit.
You are referring to an old wives tale or a myth. Weight or resistance training does not stunt your growth. 16 is a great age to start. Just go slow and steady. I would also recommend you start with a good personal trainer that can properly assess your fitness level and help develop a plan for long-term sustained training. Consistency is the key to long-term growth. Good Luck!