The answer to whether working out can make you taller is nuanced: true, permanent height increase is not possible once skeletal maturity is reached, but exercise can significantly influence your stature. Once the body’s growth centers have fused, no amount of training can lengthen the long bones that determine final height. However, specific exercises and consistent physical activity can maximize the height you currently have by improving posture and spinal health, leading to a noticeable difference in perceived height.
The Biological Limits to Height
The final height of a human is largely determined by genetics, which accounts for an estimated 60 to 80 percent of the variation between individuals. Linear growth occurs primarily in the long bones of the arms and legs at specialized regions called growth plates, or epiphyseal plates. These plates are made of cartilage cells that proliferate and are eventually replaced by new bone tissue, causing the bone to lengthen.
This process of vertical growth continues until the end of puberty, when hormonal changes cause the cartilage of the growth plates to fully ossify, or harden, into solid bone. This event, known as growth plate fusion, signals the end of the body’s ability to grow taller by lengthening its long bones. For most people, this fusion occurs around age 16 for women and between ages 14 and 19 for men, meaning that after the age of 18 to 20, a true increase in skeletal height is biologically impossible.
Addressing the Myth: Exercise and Bone Length
A common misconception is that intense physical training, particularly resistance training, can stunt the growth of young athletes. Scientific evidence consistently debunks this idea, showing that appropriately prescribed and supervised resistance exercise does not negatively affect linear growth or the health of the growth plates. In fact, the forces experienced during many common sports, such as jumping and sprinting, often exceed those encountered in a properly managed weight room.
For adolescents who are still growing, a well-rounded exercise program, including strength training, can provide numerous benefits, such as enhanced bone mineral accrual and improved bone structure that contributes to long-term skeletal health. The primary concern for young people engaging in resistance training is not stunted growth, but rather the risk of injury from improper technique or a lack of supervision.
Once the growth plates have fused in adulthood, no form of exercise can increase the length of the long bones. While exercise can continue to build bone density and improve overall bone strength, it cannot reverse the ossification process that determines height. The focus of working out in adulthood shifts from bone lengthening to maximizing the existing structure.
How Working Out Can Maximize Your Current Height
The most significant way exercise influences an adult’s stature is by optimizing the alignment of the spine and strengthening the surrounding soft tissues. The spine is composed of 33 vertebrae separated by fluid-filled intervertebral discs that act as shock absorbers. Throughout the day, gravity and constant sitting cause these discs to compress slightly, resulting in a temporary height loss of up to a half-inch (1.5 cm) from morning to evening.
Certain exercises can help temporarily reverse this daily compression through a process known as spinal decompression. Movements like dead hangs from a pull-up bar or gentle stretching poses, such as the Cobra Pose or Cat-Cow, help to elongate the spine and create space between the vertebral discs. This temporary lengthening allows the discs to rehydrate and expand, restoring the height lost from daily gravitational forces.
Working out also directly addresses poor posture, which is a common cause of perceived shorter height due to slouching or a hunched back. Strengthening the core and back muscles, particularly the deep stabilizers of the spine, allows the body to maintain a naturally upright position with less effort. This corrected posture ensures the spine is properly aligned, immediately maximizing standing height and creating the appearance of being taller.