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Man Working Out - TruHeight

Does Working Out Make You Taller?

Escrito por: Jelly Jabla



Tiempo de lectura 7 min

Exercise is one of the most important aspects of overall health and wellness. Not only can it help you manage your weight, but it has also been linked to stronger bones and muscles, both of which have an effect on height and stature.

But does that mean that exercise/working out can make you taller? Let’s explore that in this article.

Factors That Determine Height

Before delving into the effects of exercise on height, we first need to talk about the factors that determine a person’s height potential.


A person’s height is 80% determined by their genetics, i.e. the DNA they inherited from their parents. Over 700 genes are known to affect height, although many of their functions remain unknown. Some gene variants, however, have been found to affect the cartilage in the bone’s growth plates, lengthening them during a child’s growth spurt.

There is a remaining 20% that can affect a person’s height potential, which involves biological mechanisms, such as hormones, and environmental factors.


Hormone Production

There are five hormones that help regulate height gain or linear growth. These are the human growth hormone (HGH), androgen, estrogen, insulin-like growth factor-I (IGF-I), and thyroid hormone.

All of these play a direct local role in growth plate chondrogenesis, assisting in skeletal growth and regeneration, growth hormone secretion, tissue generation, and bone development during puberty.

Exercise, then, can be linked to bone growth and height gain in this manner. Studies have shown that certain levels of exercise intensity can stimulate the secretion of HGH, which facilitates height gain in children.


Bone Density

It was previously believed that bone density did not have effects on height, but a study on height loss in women with osteoporosis proved otherwise. The study suggests that bone mineral density is directly linked to linear height, with low bone mineral density significantly increasing the estimated height loss that comes with age.

From this, it can be assumed that maintaining high bone mineral density is important to combat bone and height loss due to aging. Exercises, such as resistance and weight training, can have profound effects on bone density, helping maximize bone growth and slow down bone loss and muscle atrophy. 

Bone Density


Nutrition is one of the most vital environmental factors that affect height during a child’s formative years. Through a well-balanced diet complete with vitamins, minerals, calcium, and protein, among others, one can ensure they reach their maximum height potential and maintain optimal bone health.

In fact, studies have shown short adult height is significantly driven by net nutrition, making height a valuable marker in determining an individual’s nutrition and standard of living.



Studies show that adults gradually lose height as they age, with women losing as much as two inches between the ages of 30 to 70 and men losing at least an inch. This is mostly attributed to spinal compression caused by poor posture.

Posture-correcting exercises can help a person reach their full height potential, improving their posture and increasing the range of motion in tissues and joints.



It is during sleep that the brain’s pituitary glands release HGH, which helps with bone formation and height gain during adolescence. Lack of sleep has been found to suppress HGH and cause changes in hormone production that may affect optimal bone development.


Can Height Increase After Adulthood?

While individuals grow at different rates, height gain usually ends at 16 years in males and 13 years in females. After puberty, hormonal changes cause the epiphyseal cartilage (growth cartilage) that lengthens the bones to harden and ossify, stunting the growth process.

When that happens, there is really not much one can do to increase their height. As such, adults should shift their focus from achieving height gain to preventing height loss that comes with aging. This calls for maintaining proper bone health, which exercise is believed to facilitate.

Does Working Out Make You Taller In Adulthood?

Because the majority of a person’s height potential is determined by genetics, there is no evidence that exercise can help increase height in adulthood. But it can increase bone mineral density, boost the production of growth-inducing hormones, and improve posture, all of which help prevent age-related shrinking.

A study that compared 957 females and 1,088 males between 35 to 55 years of age found that participants who engaged in aerobic activity showed attenuation in height loss compared to those who did not engage in physical activity.

So while exercise cannot help increase height, it can improve bone mass even during adulthood, which counters spine compression and leads to slower stature decline.

Exercises To Prevent Age-Related Height Loss

Certain types of exercises are more effective than others when it comes to preventing height loss. If this is your goal, you should focus on doing weight-bearing compound exercises, resistance training, posture-correcting exercises, and flexibility training.

Compound Exercises

bench press
overhead press
pull ups

Osteoporosis, a condition that weakens the bones as we age, affects over 10 million Americans. Another 44 million are reported to have low bone density, which causes rapid height loss as they age. Compound exercises have been used to help counter the effects of osteoporosis.

Compound exercises are movements that target more than one muscle group and typically involve heavier forms of lifting. Exercises like weight-bearing squats, overhead presses, and deadlifts can increase bone density and stimulate muscle growth.

If you don't have access to a gym, you can do bodyweight pull ups which are a classic compound exercise that can be adapted to suit your experience level.

Compound exercises put stress on the bones and force reparative cells to take action to build stronger and denser bones, which keeps bone health at optimal levels during adulthood.

Resistance Training

Resistance Training

Resistance training uses external resistance to cause the muscles to contract, increasing strength, power, and hypertrophy. This can include the use of free weights and weight machines, resistance bands, or simply a person’s own body weight.

Studies show that resistance training is a good form of therapy to counter the loss of bone and muscle mass. It helps stimulate osteogenic effects, which are important for bone mass accretion and preservation.

Posture-Correcting Exercises

Posture Correcting Training

Proper posture can go a long way in helping you appear taller by reducing slouching and compression of the vertebrae.

Exercises like yoga, planks, jump roping, hanging, and isometric movements target key posture areas like the hips, lower back, shoulders, and neck, allowing you to reach your true height and stand up to 2 inches taller than normal.

Flexibility Training

Flexibility Training

While flexibility exercises do not make you taller, they can loosen and elongate your muscles, which in turn allow you to improve your posture and performance.

Incorporating flexibility training into your workout routine is as easy as doing stretches before weight-bearing exercises or practicing yoga and pilates.

Pairing Exercise With Supplements For Overall Wellness And Height Gain

Exercise is key to a healthier lifestyle that can combat age-related shrinking and allow you to maximize your height potential. Pair your exercise routine with height growth supplements to keep your overall health in check and maintain your height as you age.

Growth Capsules: 

For a more concentrated boost, TruHeight Cápsulas de Crecimiento are the ideal choice. Formulated with a precise blend of vitamins, minerals, and amino acids, these capsules provide your body with the necessary fuel for optimal growth. It's a convenient and effective way to supplement your height optimization journey. Elevate your growth potential and watch as you rise to new heights with TruHeight Cápsulas de Crecimiento.

Growth Gummies: 


TruHeight Growth Gummies are the delicious secret to your height optimization journey. Packed with essential vitamins and minerals, these gummies are designed to support healthy growth during crucial developmental stages. With every bite, you're giving your body the nutrients it needs to reach its full height potential. Embrace a tasty way to grow taller and stand tall with confidence.

Sleep Gummies: 

Quality sleep is the secret ingredient to height optimization. TruHeight Sleep Gummies, infused with melatonin, are your ticket to restorative rest. These gummies help regulate your sleep cycle, ensuring you get the deep, uninterrupted sleep needed for growth. With TruHeight Sleep Gummies, you're creating the ideal environment for height enhancement during the night. Wake up refreshed and ready to stand taller with confidence.

Protein Shake: 

Protein is the foundation of growth and repair, and TruHeight Protein Shake is here to ensure you're getting the right amount. Designed as a fundamental building block for height development, this shake offers a convenient way to supplement your protein intake. Strengthen your body, support muscle growth, and lay a strong foundation for height enhancement with TruHeight Protein Shake.

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Does TruHeight have any side effects?

We're happy to let you know that we haven't received any reports of negative side effects from TruHeight since we began our company. It's always important to listen to your body and if you have any concerns, please consult with your doctor. We strive to provide safe and effective products for our customers, and we're always here to help if you have any further questions or concerns.

Does TruHeight contain any stimulants, HGH, or steroids?

No, all of Truheight's products are natural blends of herbs and vitamins.

How long does it take to see results?

TruHeight is designed to support healthy bone growth and development over time with consistent use. The results may vary from person to person, and it may take some time to see noticeable changes in height. We recommend taking the suggested dosage of TruHeight supplements daily, along with a healthy diet and regular exercise, for at least 6 months to a year to achieve the best results. It's important to note that TruHeight is not a magic solution for height growth, but rather a natural and safe way to support healthy growth and development.

Is TruHeight FDA Approved?

The FDA regulates prescription and over-the-counter drugs, not supplements. That said, our natural, 100% drug-free supplements are manufactured in the USA in a facility that adheres to the requirements of the United States Food and Drug Administration (FDA) and uses Current Good Manufacturing Practices (CGMPs) to ensure its safety.