How can I structure my gym routine to increase my height?

In today’s era, when the hustle and bustle of life and work pressure are increasing, taking care of our health and developing our bodies has become extremely important for each of us. Fitness and sports have become not only part of a healthy lifestyle but also a decisive factor in self-confidence and happiness.
One of the popular means that many young people choose to exercise is the gym. This is not only a place to practice strength and fitness but also a destination for those who want to improve their physique and even their height. With some information suggesting that exercise habits can optimize up to 20% of the potential for height increase, many people have begun to show interest and curiosity about whether exercising at the gym can really affect height growth. positive effect on height or not.
But are these doubts true or false? Let’s explore together and learn more about the scientific truth behind gym training and whether it can increase height as expected. Let’s follow along to have the clearest and most detailed view of this issue.

Does going to the gym make you short?

Some unofficial information suggests that at a growing age, children who exercise at the gym are likely to have their growth stunted, and may even cause the practitioner to become shorter. In fact, this only happens with heavy weight training, poor exercise form and lack of supervision from a coach or fitness expert leading to incorrect posture.
Growth plates (determinants of bone growth) are cartilaginous areas of growing tissue at the ends of long bones. These plates turn into hard bone as the young person matures physically but become softer during development, and are therefore more susceptible to injury if exposed to too much force.
If exercised properly, a gym regimen can help increase strength and bone strength index, while limiting the risk of bone fractures and injury rates in sports. For teenagers in the height growth stage, appropriate gym exercises can support bone and joint training, helping to speed up growth.


How does gym help increase height?

The muscle force that occurs when exercising will affect bone strength and bone mass. For practitioners who want to grow taller, you can invest in stretching exercises to maintain bone health, increase bone density to help lengthen bones. In addition, exercising also helps increase muscle strength.
Building muscle contributes to lengthening bones and improving physique, especially in adolescents who are very concerned about appearance. Muscles active during gym exercise exert a force on the bones, stimulating them to lengthen, which means increasing height. Exercising also helps improve nerve function, supports psychological relaxation, and stabilizes the mind to eat well and sleep deeply.

How to exercise effectively to increase height

The appropriate age to join the gym is over 15 years old. The reason is because before this time, the child’s skeletal and muscular system is not really complete, and is easily injured if vigorously exercised. After the age of 15, bones and joints are relatively strong, ready to apply heavier forms of exercise such as the gym.
Some notes in gym to increase height smoothly:
  • Always warm up before exercising and stretch gently after exercising to help bones and joints stabilize soon, limiting muscle contractions.
  • You should not do exercises such as weightlifting or lifting weights in the morning as it will affect the spine.
  • Reasonable intensity of exercise, systematic exercise from basic to advanced, can exercise for a short time on days when the body has reduced strength.
  • There is guidance from a fitness expert/coach at the gym.
  • Do not go on an empty stomach when exercising because at this time your abdominal muscles will be weak and prone to injury. You can have a snack 30 – 45 minutes before exercising to ensure energy for a gym session.
  • The effectiveness of gym training also depends on how you breathe while exercising. This will receive more specific instructions from the coaches and depends on the exercise.
  • Drink enough water during and after exercise to promptly replenish energy and compensate for the amount of water secreted (through sweat) during exercise.
  • Stay away from your phone when exercising because it both distracts you and negatively impacts mental function due to blue light making exercise difficult.
  • Have a clear, specific plan for exercises and exercise duration by day/week/month to ensure all muscle groups, bones, and joints are trained properly, and have recovery time to be ready for next practice sessions.


Gym exercises help increase height quickly

To promote rapid height growth, please pay attention to practicing the following gym exercises!

Roman chair leg raise

This exercise focuses on the lower abdominal muscles, helps limit excess fat in the abdomen, and adjusts the tilt of the pelvis. People who practice regularly will improve the quality of their spine, lengthen and keep their spine straight, and stimulate height growth.
However, you need to have good strength to be ready to perform the Roman chair leg raise exercise, warm up carefully before practicing to avoid muscle cramps. The exercise is performed on an exercise machine, the steps are as follows:
  • Sit with your back on the exercise chair, making sure your entire back is pressed against the back cushion.
  • Hold your hands on both sides, slowly hang up, tighten your abs and pull your knees toward your chest.
  • Gradually lower your legs and perform the movement continuously 10-15 times.


Single bar exercises

This is a simple exercise in the gym but effective in supporting height growth. The exercise releases the body from its normal compression mode and stretches the ends of the bones, which means lengthening the bones to increase height. The steps to swing a single bar are as follows:
Jump and grab the bar with both hands, palms facing outward or inward, depending on each person’s habits.
Put force into your arms and shoulders to pull yourself up until your chin exceeds the bar.
Hold the position for about 5 seconds, then return the body to the prepared state and repeat the movement 10-15 times.
To improve the effectiveness of promoting bone growth, when lifting, you can straighten your legs, bend your legs or cross your legs.

Kettlebell squat

When practicing squats with dumbbells, the force mainly affects the thigh muscles, contributing to the expansion of the buttocks. The legs that bear constant force will be stimulated to lengthen the bones. The dumbbells chosen to practice this exercise are medium sized, not too heavy and can be held firmly in the hand.
How to practice: In the preparation state, stand straight, hold dumbbells in both hands in front of your chest, and legs shoulder-width apart. Next, you create a squat position by lowering your buttocks, keeping your head and back straight, holding the dumbbells in front of you with both hands. Note that, do not let your back bend or your body tilt. When lowering the body, the knees do not exceed the toes. 10 – 15 times/session is a reasonable exercise intensity to help train bones and joints effectively.


A simple exercise that can be done at home or at the gym not only helps improve height but also reduces excess fat in the body, helping to maintain shape. In the prone position on the exercise mat, slowly use your hands (from wrist to elbow) and toes to press against the floor, forming a straight line from head to toe.
Plank time varies depending on each person’s tolerance. At first you can do plank for 10-15 seconds, then gradually increase the time in later exercises. Be careful not to lower your hips when planking to maintain a healthy spine and pelvis.


Exercise schedule to increase height

While exercise can promote good posture and overall health, there’s no guaranteed way to increase your height significantly through exercise alone. Genetics play a major role in determining final height. However, specific exercises can help improve your posture and flexibility, which can create the illusion of being taller. Here’s a sample schedule incorporating some exercises beneficial for posture and flexibility:

Sample Exercise Schedule for Increased Height (3-4 days per week):

  • Day 1:
    • Jumping Jacks or Jump Rope (2 sets of 15-20 reps)
    • Hanging on a bar (3 sets of 30 seconds hold)
    • Swimming or Basketball (30 minutes)
  • Day 2: Rest or Active Recovery (light yoga or stretching)
  • Day 3:
    • Lunges (2 sets of 10 reps per leg)
    • Cobra Pose (3 sets of 15-30 seconds hold)
    • Downward-Facing Dog (3 sets of 15-30 seconds hold)
  • Day 4: Rest or Active Recovery (light yoga or stretching)

Additional Tips:

  • Proper form is crucial. Ensure you perform the exercises with proper technique to avoid injury. Consider consulting a trainer for guidance.
  • Maintain good posture throughout the day. Stand tall with shoulders back and core engaged.
  • Focus on a balanced diet rich in nutrients like calcium and vitamin D, which are essential for bone health.
  • Get enough sleep. During sleep, growth hormone is released, which plays a role in growth and development.


  • Be consistent with your exercise routine.
  • These exercises can improve posture and flexibility, but significant height gains are unlikely.
  • Consult a doctor before starting any new exercise program, especially if you have any pre-existing health conditions.

For a more personalized plan, consider consulting a certified fitness professional who can assess your fitness level and create a program tailored to your needs.