Does Bodybuilding Make You Taller?

In this article, we delve into the connection between bodybuilding and height to uncover the truth behind claims of potential height enhancement through this practice. Is there any validity to the notion that bodybuilding can lead to an increase in stature? Through thorough research on this subject, we have compiled scientific insights to shed light on the matter. Keep reading to gain a comprehensive understanding of the topic.

Can Bodybuilding Impact Height?

Bodybuilding has enjoyed popularity as a form of exercise for centuries, leveraging resistance training to build muscle mass. It offers a multitude of health advantages, including enhanced strength, cardiovascular fitness, and overall well-being. As a result, its popularity continues to surge year after year.

A prevailing misconception linked to bodybuilding is the idea that it can influence an individual’s height or hinder their growth. This fallacy likely emerged from observations that bodybuilders, with their well-developed musculature, might appear either taller or shorter than their actual height. However, scientific evidence does not support this assertion. In truth, bodybuilding exerts no influence on a person’s height; it neither fosters growth nor contributes to short stature. The notion that engaging in bodybuilding during childhood could stunt growth is equally unfounded.

Why Do Some Bodybuilders Appear Taller?

It’s imperative to acknowledge the pivotal role genetics plays in determining height. Certain individuals may naturally possess greater height due to inheriting tall genes. Another contributing factor is their training routine. Bodybuilders often invest hours daily in rigorous training, which can gradually lead to the appearance of increased height. Lastly, diet also plays a part. Bodybuilders frequently consume high levels of protein, aiding in the development of larger and more robust muscles, which could potentially contribute to a taller appearance.

What is the perfect age for bodybuilding?



Engaging in bodybuilding and weight training using free weights or gym machines constitutes moderate activities for children. It is advisable for children to dedicate at least one hour each day to exercise, aimed at fortifying their muscles and bones. It is safe for them to incorporate weightlifting and body-weight exercises like squats and push-ups. In fact, integrating strength training into their routine can enhance their physical appearance and well-being, while also promoting a healthy weight.

However, it’s important to emphasize that children should complement these activities with other forms of exercise to create a well-rounded fitness regimen. Additionally, seeking guidance from a personal trainer is recommended to ensure a safe and effective approach.


Undertaking bodybuilding activities during the period of puberty can lead to muscle and strength gains by placing stress on the bones. Similar to children, teenagers should engage in strength exercises as part of a comprehensive training plan that also includes flexibility training or cardiovascular exercises.

Testosterone, a vital hormone for muscle growth, strength, normal development, bone health, and sexual behavior, makes adolescence an opportune time for involvement in bodybuilding. However, this does not imply that teenagers should embark on training regimes akin to professional bodybuilders. It is advisable for them to follow a holistic fitness program that helps them focus on enhancing endurance and strength.

Which bodybuilding exercises are helpful for height increase?

By initially performing multi-joint bodybuilding exercises, you will safely strengthen your bones, muscles, joints, and tendons. But before diving into each exercise, you need to know these things.

  • About sets/reps: Start 1 set with 8 to 10 reps for the first workout and then perform 2 sets to gain endurance and strength.
  • About rest between sets: about 1 minute
  • About rest between exercises: about 1 to 2 minutes

Sit, stand, run combo

This combo combines all kinds of different muscle groups while also enhancing your endurance.

  • Be in a seated position on the floor.
  • Slightly bend your knees while placing your hands on the floor.
  • Explode to your feet and run in place for 5 to 10 seconds.
  • Sit back down and repeat.

Wall squats with a physioball


This exercise helps strengthen core muscles, yet not for building lower-body strength.

  • Grab a physioball and choose a flat wall.
  • Put the ball against the wall and stand up straight against it.
  • Slowly lower your body into a squat position.
  • Pause for 1 second when your thighs are parallel to the floor.
  • Turn back to the standing position and repeat.

Single-leg squats


Performing this position is an ideal way to develop balance, strength, and coordination while also lowering the pain in the knees.

  • Stand on your right foot and raise your left leg airborne slightly.
  • Slowly lower to a squat position.
  • Tighten your glutes to push into the right foot and stand up.
  • Make sure to hold your left leg up between each rep.
  • Do 5 to 10 reps on each side.



This excellent exercise will focus on training hip extension and aiming for lower-body muscle groups.

  • Step up with your right foot on a knee-high box or bench.
  • Straighten your right leg by pressing through the heel.
  • Bring the left foot to meet the right foot on the top of the box.
  • Step back down with your left foot.
  • Bring the right foot down to meet the left foot on the ground.

Forward/Reverse lunges


This is a great bodybuilding exercise for teens because it targets many lower-body muscle groups.

  • Stand with both feet together.
  • Raise your right knee, put weight on your left foot, and step into a forward lunge.
  • Push into the right heel, stand, and instantly step your right foot behind you into a reverse lunge.
  • Do a set with 10 reps on each side.



Traditional push-ups are helpful for building upper body strength, including shoulder, arm, chest, and core muscles.

  • Start in a high plank position.
  • Put your hands slightly wider than your shoulders.
  • Lower the body until your chest almost touches the floor.
  • Pause for one second and push yourself back up.
  • Repeat.


This pulling exercise can help heighten your anterior muscle groups and tighten your posterior ones.

  • Stand below a fixed bar, leap up, and grab it with your hands wider than shoulder-width and palms facing away from you.
  • Let yourself hang freely or bend your legs at the knee if they are dragging on the ground.
  • Pull yourself upward until your chin is above the bar.
  • Slowly downward until your arms are stretched again.


What to consider?

Before delving into bodybuilding for the purpose of height increase, it’s essential to be mindful of some key factors. Here are crucial points to keep in mind before stepping into the gym:

  • If you’re new to bodybuilding, it’s advisable to formulate a well-structured plan for at least a month before initiating rigorous resistance training. This preparation period helps your body acclimate to the upcoming training.
  • Ensure that you incorporate all the aforementioned bodybuilding exercises to target various muscle groups concurrently.
  • Acknowledge that bodybuilding introduces a new level of stress to your body, necessitating an adaptation period. Rushing into intense training might impede your recovery.
  • If you’re still experiencing rapid growth, exercise caution regarding your training intensity. While weight lifting itself does not stunt growth, excessive training could deplete the energy needed for your natural growth process.
  • Pay close attention to your nutrition to adequately fuel your muscles. Monitor your daily caloric intake, as calories play a vital role in the growth process.
  • Remember to include stretching exercises at the conclusion of your bodybuilding workout to enhance flexibility

In Summary

While bodybuilding may not directly impact your height, it remains crucial for overall health and development. Ensure you’re obtaining essential nutrients and incorporate stretching exercises to maximize your potential. If you have any concerns about your growth, it’s highly recommended to consult a medical professional.

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