Do Squats make you shorter? Or stunt growth?


There’s been rumors circulated in the gym that big compound exercises such as squats could cause you to shrink. I didn’t give this much thought until one of my clients called me to ask: “Do squats make you shorter or is this a myth?”

In order to answer the question,, I looked into studies conducted regarding the topic to find out what the scientific evidence suggests. I’ll share the findings of my study below along with the peer-reviewed research evidence to discover for yourself!

The Short Answer to Do Squats make you shorter?

Are you in a rush and require a no or yes answer? The answer is simple: that squats won’t cause you to shrink or become shorter over time. But, research has revealed that the weight force exerted on your spine when doing squats is called “spinal shrinkage” will compress the discs of your spine.

The result will be an initial decrease in height for about an hour after exercising. But , there is no need to worry about thisas your workout will slow down and resume the normal length within one time frame of the hour.

This process, called spinal shrinkage can reduce your spin by 3 – 4mm at the most. To put it in perspective A grain of rice is around 5-6mm long.

Therefore, if concerned about doing squats as they could cause you to lose weight, don’t! Squats that are a heavy compound exercise have been demonstrated by researchers to boost the amount of bone in the body while strengthening ligaments and tendons. This may reduce the risk of sustaining injuries.

If you’re following the correct form for squatting, you don’t have anything to be concerned about. Stay tuned as we’ll be discussing tips on how to perform squats safely on in the article!


Can Squats slow your growth?

This is different from asking “do squats make you shorter?”

It’s been established that squats don’t reduce your height even if you’re an adult. However, what the case of an teenager. If you’re not fully developed, do squats hinder growth?

The most popular myth states that lifting heavy weights when you’re a kid can put stress on your growing plates.

The growth plates constitute the active part close to the end of the bone of a child. Injuries to this portion of the bone can result in the bone ending with a shorter length or crooked appearance than normal.

It is believed that the growth plates meld and stop growing at an early age. Experts believe this occurs about the age of 16 in females and at around 14-19 for males. If you’re over this age , you shouldn’t be worried about squats limiting the growth of your body.

There is also no evidence to support the claim that squats do not directly hinder growth in any way. In addition, there is no evidence that children have damaged their expansion plates when lifting weights is done correctly. It is nevertheless crucial to be aware that growth plate damage could result due to improper design or weights that are too heavy or a lack of supervision.

If a child lifts properly, research shows that the rate of injuries is significantly lower as compared to other activities. Thus, a child that is lifting weights correctly shouldn’t be concerned about the growth of their body regardless of the circumstances.

In addition, numerous different scientific research studies have revealed the numerous advantages children gain by weightlifting.

The benefits of Weightlifting for Children

Studies have shown that children who exercise can improve their bone strength and reduce the chance of fractures and injuries related to sports. Furthermore, by encouraging children to start lifting earlier they are more likely to keep up their training later in life.

Experts believe that kids who aren’t of 18 do not have any issues to worry about as long as they are taught correct exercises for weightlifting!

How can you prevent squats from causing Spinal Shrinkage

After we’ve learned that squats don’t make you smaller regardless of your age Is there an option to guard against the short-term shrinkage in your spinal column that happens when your discs in your spine are compressed?

The result is yes! The research has proven that wearing a belt when performing squats can lower the amount of the spine burden. This is accomplished through the ability of the belt to stabilize and support the spine.

A second study has similar results. The use of a belt to lift can reduce pain and decrease the compression of the spine by around 10 10%.

While it may seem small however, this study shows that lifting belts help in supporting the spine. Belts that lift can have positive effects, which could assist you in slowing down the growth of your muscles as well. They are a great option for squats.

For instance, belts for lifting help you stay in a upright posture during a lift. This can help you maintain your good form, which can keep you from sustaining injury to the growth plate.

How to decompress your spine

If you’re worried about your spine getting stretched after doing some intense exercises, there are some actions you can take to assist.

Pneumatic Decompression Belt

The pneumatic decompression belt an elastic spinal support belt that reduces the pressure in the lumbar. They are employed to provide support for the lumbar to alleviate back discomfort. It helps to reduce the muscle strain and swelling and improve circulation to the back.

Researchers have discovered that a decompression belt can be excellent for increasing the height of spinal bones and reducing spinal shrinkage. In a study, while wearing the belt, patients experienced on average 4.3mm growth in the height of their spine. However, those who didn’t wear the belt experienced an 1.8mm increase in height of the spine over the same period.

Decompression belts are evident to can help increase the height of your spine faster, as well as provide comfort and relief. It’s good to know that they’re easily available to anyone and are also available on Amazon.

Lay down

If you’re not a fan of a decompression belt’s preferred method of relaxation, then lying on the couch and relaxing might be the better choice. If you are patient until next day, your height will return to normal.

Are you aware of the fact that your height changes all day long? Similar to the weight of your body, height can differ at any moment. This is due to natural, routine activities like walking or sitting can make you spin in different amounts.

Do you believe us? Numerous experts have found that, on average, you’re around 1 inch smaller at night than at the beginning of your day. The height will only be restored as you sleep in the evening and your body gets time to rest.

The practice of pilates and yoga three every week will help you improve your posture. It can also help you keep about 1 inch of size throughout your day!

Do squats make you taller?

It’s not possible physically for squats (or other workouts) to cause your bones to increase in length, but the squats you do will make your appearance larger.

It is caused by fixing your posture. Since most people spend many hours sitting down and reclining, their posture is affected. They can be affected by shoulder and neck rounded as well as lower back. This posture issue can significantly reduce the height of their appearance.

Squats are an exercise which strengthens nearly every muscle throughout your body. As we’ve mentioned before it helps increase the strength of your bone and support tissue.

Therefore, having strength in your shoulders, back as well as your core muscle is crucial for standing in a straight, healthy posture and avoiding lower back discomfort. All of your body parts are interconnected and weight lifting is a great method to ensure that everything is working effortlessly!


In the same way yoga can also be used to help improve years of poor posture, increasing your height. Yoga poses help improve your core and general strength. With a strong core you’ll be able to sit or stand without bending your shoulders, neck or back.

Yoga also helps you connect with your body and improves your awareness. This allows you to be more conscious of your posture and take a conscious effort to correct it.


How to Squat Safely

As we have learned, the importance of proper form for squatting properly. The best methods to safely squat include:

Take it slow

Lifting a lot of weight when squatting isn’t something that happens instantly. It’s tempting to work yourself to the limit when your partner is lifting a huge amount of weight. But don’t take it on!

It is essential to concentrate on proper technique. The best practice is to start by doing a small amount of weight, and then work up to high reps. Once you’ve learned the proper form can you begin to work with heavier weights.

Learn the Basics

It’s crucial to learn the basics of squats prior getting into it. It is always recommended to talk with a professional who is certified first.

However, I’ve discovered the ultimate squat book helpful when clients want online sources. Go through it!

Safe supervision for children

If you have a child who is who lifts weights, they must be taught and monitored by an expert. This will allow your child to learn the fundamentals of weightlifting, and help prevent injuries.

If you’re worried about a child wanting to lift weights or lift weights, it is best to speak with a pediatrician physician before attempting.

Final Thoughts

I am extremely thankful that my client contacted me asking “do squats make you shorter?” As you observe, this is an extremely difficult to answer.

While squats can result in spinal compression, it isn’t a guarantee of permanent. Actually these compressions are normal and can occur every day.

I suggest squats as an integral part of any client’s routine of exercise regardless of age. If you’re following the correct form and technique, you won’t hinder the growth of your body or harm the growth plates of your body while doing squats.

The exercise is scientifically proven to be beneficial. Squats can increase your height because they improve your posture! They can also improve bone density and fitness overall!

Do you have any additional questions regarding squats? Let me know in the comment section below!

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