Does Gym Increase Height?

The topic of whether the gym can increase or decrease height has sparked debates and led to misconceptions. While it is true that certain exercises may have a minimal impact on height growth, the notion that the gym can make you shorter is a misconception. If this were the case, numerous athletes who have excelled in their respective sports would not have achieved great heights and brought pride to their countries.

So, what is the truth behind the relationship between gym workouts and height? In this comprehensive exploration, we will delve into all the details and debunk this myth once and for all. By examining the scientific evidence and expert opinions, we aim to provide a clear understanding of how gym exercises actually affect height. If you’re curious to unravel the truth and gain insights into the real impact of gym workouts on height, keep reading as we embark on this enlightening journey together. Let’s dispel the myths and discover the reality!

Does gym affect height growth?

Your maximum height growth mainly depends on your genetics, and the rest relies on your nutrition and environment.

Scientists explain that gym training does not seem to prevent growth. In fact, it helps develop healthy muscles and bones. Even when the growth plates start hardening, keeping exercising also stimulates the bones to grow in diameter and thickness, making them more resilient. Children would probably be better off when they exercise, so parents should not be concerned about stunted growth if their child starts a workout routine.

Although working out does not actually make bones grow for adults, it helps stimulate growth hormone, which is responsible for making bones and muscles grow.

The misconception that gym training blocks height growth occurs probably because people are afraid working out might result in injuries to growth plates. However, it should be noted that stunted growth starts from weights that are too heavy, a lack of supervision, and improper form. It is not totally the result of performing gym exercises.


At what age should you start gym training?

Youngsters between 12 and 16 years old are in the middle of their height growth process, but their skeletal systems and muscles are not strong enough for intense gym exercises. So, when starting gym training at this age, you should try simple exercises such as rope or swinging skipping to avoid causing damage to the growth plates while stimulating growth hormone production.

Once they reach 17, it is fine to consider enhancing the intensity of the training programs. At this age, the skeletal systems and muscles are strong enough to lift weights. And from a scientific viewpoint, gym training might help them be healthy, strong, and resistant to bone-related issues.

So, when you turn 17 years of age, you can make the most of the benefits from working out at the gym center not only to improve a toned body but also to boost overall body development.

Which gym exercises make you get taller?

Some exercises when performed correctly will show amazing results because they stimulate growth and increase height, extend the spinal column, improve flexibility, and build up abdominal muscles.

Treadmill running

Running is good for your muscles and other crucial parts of the body. It stimulates bone growth, which results in a temporary increase in height due to an increased spinal curvature. Also, running helps boost growth hormone production that is needed for bone growth.

  • It is highly recommended to start running at a moderate pace and then increase the speed.
  • It is best to run for about 20 to 30 minutes, about 2 times a day.


If you need strong legs to stay mobile, doing squats regularly will strengthen these. In addition to having an improved core and leg strength, your postural improvements are also changed, making you look taller.

  • Start with your feet flat on the floor and slightly wider than your hip-width.
  • Slowly bend your knees as you put weight on your heels. Make sure to open your knees and keep your ankles steady.
  • Maintain a squatting position in about 3 seconds.
  • Then lift yourself to the upright position by using your heels.
  • Repeat the process 10 to 20 times.

Note: Remember to watch out for your breathing patterns. Take a deep breath in when you squat and breathe out when you go back to the starting position.


Hanging helps maintain the decompressed state of your spines so that you might look taller. There are two major ways to go about hanging, including:

  • Use a pull-up bar and dead hang from it: It is fine to perform 10-15 sets within 15-20 seconds each for at least 30 minutes per week. Twisting from side to side and lateral leg raises will be good, but do not swing your body.
  • Use an inversion table: You can strap your ankles down and hang them upside down. This is more efficient than the pull-up bar yet will not be convenient.


Bench press

This workout helps target the pectoral muscles, triceps, and pecs, thereby promoting metabolism throughout the body.

  • Sit on a bench with your feet on the ground.
  • Lie down back on the bench to get the supine position.
  • Put both hands on the bar with fingers on the round grip area, and grasp the bar.
  • Lift the weight and extend your arms out straight.
  • Put the weight down into the chest and then raise it with your shoulders forward.

Squat jump

This exercise helps activate your leg muscles and strengthen your spines.

  • Stand with your feet flat on the floor and shoulder-width apart.
  • Carry out a normal squat, engage your core, and jump up high.
  • When you land on the floor, make sure you are in the squat position to finish one rep.
  • Perform 2 to 3 sets of 10 reps.

What to consider?

The following advice below is necessary to help you get the thorough benefits of gym training.

  • Always warm up carefully before doing any gym exercise to avoid injuries.
  • Avoid workouts that affect your spine like weight lifting in the morning because this is the time when your body reaches its maximum height. It is best to do it in a lying position to prevent adverse effects on your spine.
  • Avoid excessive exercise at all costs.
  • After exercising, take sufficient rest for the muscles to recover and grow.
  • Do not forget to consume a balanced and healthy diet rich in protein, calcium, vitamins, and fiber.
  • Drink plenty of water to promote metabolism and increase energy during the training process.
  • Try maintaining proper posture to prevent pressure on the joints and ligaments.

To sum up

If anyone says gym training stunts height growth, do not listen to them. Performing a workout with proper form and assistance will be good to go. And it is best to join the gym at the age of 16 or above.

That is it!

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