Squatting is a foundational human movement and an effective strength exercise. A persistent concern, particularly among younger individuals, is the misconception that the heavy loads involved can permanently stunt growth or cause a person to become shorter. This idea is not supported by current scientific understanding of human development and skeletal biology. Squatting, even with heavy weight, does not cause permanent height loss or interfere with the process of growing taller.
The Limits of Skeletal Growth
A person’s final adult height is overwhelmingly determined by genetics, with estimates suggesting that 60 to 80 percent of height variation is inherited. Environmental factors, such as nutrition and general health during childhood and adolescence, determine how fully that genetic potential is realized. Hormones like growth hormone and insulin-like growth factor 1 (IGF-1) regulate the cell growth and bone elongation process.
Skeletal growth in length occurs specifically at the growth plates, or epiphyseal plates, which are areas of cartilage near the ends of long bones like the femur and tibia. New bone is continuously produced at these plates, pushing the bones to lengthen until they fuse, or “close,” typically near the end of puberty. This fusion usually occurs around ages 14 to 16 for females and 16 to 19 for males. Once these plates fuse into solid bone, no further permanent increase in height is possible.
Scientific research shows that resistance training, including squats, does not negatively impact unfused growth plates when performed with proper technique and supervision. Mechanical stress from weight-bearing exercise stimulates bone cells to increase bone mineral density, a process described by Wolff’s Law. For an adult with closed growth plates, the mature bone structure cannot be compressed or damaged by resistance training.
Understanding Temporary Height Changes
The belief that squatting makes you shorter stems from the temporary physiological phenomenon of spinal compression. When a heavy load is placed on the shoulders during a barbell squat, it exerts an axial force along the spine. This force causes a slight, reversible compression of the intervertebral discs.
These discs are fluid-filled cushions between the vertebrae that act as shock absorbers. When compressed by a vertical load, or even prolonged sitting, some fluid is temporarily expelled, slightly reducing the disc height. Studies show that heavy squatting can cause a temporary height reduction of a few millimeters, comparable to the natural height fluctuation that occurs throughout the day.
This compression is not a permanent structural change and is reversed when the load is removed. The intervertebral discs rehydrate and decompress when the spine is unloaded, especially during rest or sleep. Any small reduction in height experienced immediately after a heavy squat session is restored within a few hours or by the next morning.
The Actual Benefits of Squatting
Squatting offers significant benefits for physical health. As a compound movement, the squat recruits the body’s largest muscle groups, including the glutes, quadriceps, and core. This muscle activation helps promote muscle mass and overall strength.
The weight-bearing nature of the exercise improves bone mineral density throughout the spine and lower body. This is a factor in preventing age-related conditions like osteoporosis. Consistent squatting, when performed with good form, reinforces the posterior chain muscles and core stability. This improved muscle tone and posture can make an individual appear taller by correcting slouching and improving spinal alignment.