Do Squats Make You Shorter? Find out the Surprising Truth!

Jeff Baldelli
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Yes, Squats Will Make You Shorter

Squats make you shorter … but only in the sense that they’ll make your legs shorter. So, if you’re worried about squatting making your upper body seem disproportionately long, don’t worry (considering previous benefits of squatting).

For one, squats make your hips less flexible and more developed. This doesn’t contribute to shorter legs, but more compact hips and legs, meaning that there is less bend needed to flex and extend your hips and knees.

Second, squatting, like most any movement, requires you to activate your core muscles. Activation of the core muscles helps you remain balanced and upright. This, in turn, reduces the need for flexibility.

Being less flexible does not necessarily mean that your legs are shorter. For one, although you do lose some range of motion, it is still possible to squat without bending your legs at the hips or knees.

When squatting, it is common to bend at the knees so that you can reach the floor with your butt. Some people even bend their upper body forward to make reaching the floor easier.

This adjustment in posture is known as “knees forward,” which is very widespread because it allows you to remain upright and squat with a straight back. This position is most often seen by those with limited flexibility. The straight back is also a lot safer than a rounded back, as it reduces the chance of injury. If you’re worried about letting your legs bend at the knees, you’re not alone.

A lot of people avoid this position because they feel that it renders any squat workout completely useless, because squatting won’t help to build strength or make your legs stronger.

While this is true, you can still use squatting as a way to build muscle in your heart, abs, calves, and glutes while also strengthening your back muscles and lower back.

As long as you bend at your knees, squatting with a straight back will still provide you with the same balanced body workout that you’re looking for.

ALL Axial Loading exercises can make you shorter.

This is an important message that everyone needs to know about and this fact can be evaluated by looking at a couple of factors:

The Grow Taller Breakthrough

Most people who follow any kind of fitness program do it with the goal of increasing muscle mass, which is expected to make them stronger and more fit. As a result, they actively try to increase the size of their muscles through various workouts, and in many cases, they use expensive supplements and illegal steroids to achieve that goal.

While muscle size is certainly an important factor in building up your body, and increasing it can make you healthier and more fit, it doesn’t automatically grow your height. That’s right! If you’re trying to grow taller despite a short stature, building muscles will not necessarily make you any taller, despite the fact that you’ll definitely look better.

What you need to know is that there are two basic ways that muscles can increase their size and strength, either by increasing the number of individual cells or by increasing the size of the cells themselves. This explains why in extreme cases like those of natural bodybuilders and professional weightlifters, muscles may significantly increase their size because there are too many individual cells, which is referred to as the hyperplasia process.

The Grow Taller Program As the TALLX program progresses, you will see that there is a nearly inverse relationship between the time spent on a specific body part and the intensity of the exercises. While this is the opposite of the everyday gym training method preferred by most trainers, it was the preferred model of professional weightlifters whose best results came from less exercise and more rest time.

The inverse relationship also applies to the intensity of the exercises themselves, because the program uses increasing time under tension as the basis for strength training. This is also the opposite process of hyperplasia, which is more commonly known as muscle building.

Although it is true that muscle building through the hyperplasia process does not make you grow taller, it does come with its own set of problems. Heavier, larger muscles usually exert more stress on your knees, and this may cause serious problems, especially for people with weak or very average knees. In extreme cases, the extra pressure placed by the knees may mean that damage occurs, and the only way to prevent that from occurring is to avoid stressful exercises.

What Does Elliot recommend?

There are a lot of different kinds of exercise that you can do as part of your cardio routine. There are certain things that you should consider when selecting your workout, however, and you can follow the advice of Elliot as he explains what is important when you’re making your decision.

Unlike the previous chapter, you’ll go deeper into the specifics of each of the different types of cardio training, so that you can figure out what will work best for you.

Before we get into specifics, let’s discuss what the most important features of exercise are.

Specifics that Matter

If you’re an experienced runner, you’ll be able to go into the running shoes department at any running supply store and confidently select the best running shoes. You’ll know exactly what you’re looking for, and you know what it is that you want as a runner.

That’s the first important detail that you should consider.

One of the biggest mistakes that most beginners make is that they simply move from one intended activity to another, without focused purposeful intention. For example, some beginners go on a jog every Monday, Wednesday, and Friday as part of their routine. Eventually they get tired of the repetitiveness of their workout, and they abruptly quit.

You need to determine the ultimate connection between the activity and the result. Make sure that you have a clear idea of what the activity will do for you in the future.

For example, feel your potential energy level increase. Feel your body becoming leaner and stronger. Feel your circulation improve. Feel the rate at which you burn calories increase.

This will give you the motivation to keep at it.

Another important thing that you have to consider is the types of outcomes that you want.

The one workout idea that we keep coming across is the workout that you enjoy. If you enjoy a workout, there is a better chance that you’ll stick with it.

How Much Shorter Will Squats make me?

The widespread misconception that doing squats makes you significantly shorter is a fallacy. This misconception comes from a study done by Robert Beanblossom and Thomas Murray. Their study, which was published in the Journal of Orthopaedic & Sports Physical Therapy, aimed to show that prolonged squatting (or squatting to a full depth) caused a loss of cartilage in the knee joint of the subjects.

Unfortunately, many haven’t read past the title and have made the mistake of assuming that long-term squatting will lead to leg shortening. This is, of course, as we have already discussed, a fallacy.

Do Squats Really Work the Thigh Muscles?

Whatever the case, top strength and conditioning coaches, trainers, and athletes in every sport have been squatting and teaching their clients/athletes to squat for decades.

In fact, just about every major strength and conditioning school and training facility has at least one squat rack. There’s also a reason why many of them insist on squats being part of basic fitness training, usually beginning with basic goblet squats as a part of warm ups.

The reason squats are so effective at strengthening and toning muscles is that they work muscle groups that are difficult to exercise using other means. Squatting not only develops the muscles of the thighs and legs, but it also places a significant amount of stress on the lower back, hips, and ankles.

Squats are often called the “king of all exercises,” not only because they help build muscle but also because it is one of the “best functional exercise,” i.e. it trains your body the way you move in real life. Squatting is, after all, something that has been naturally ingrained in us since birth.

Furthermore, squats target the inner and outer thighs, the buttocks, the calves, the lower back, upper and lower abs, and the shoulders. By targeting these muscles through a range of movement, you can significantly improve almost every aspect of your fitness.

To top it all off, the full range of squats is also one of the best compound exercises out there, which means it targets a lot of muscles in a short time. The full range of motion and volume in squats makes it a brutal training exercise.

How Can I Get the Height Back?

It is obvious that you are a little bit depressed about your shrinking stature. But wait before you take this news lying down, there are some tips that you can try to make yourself look and feel tall again.

The first thing about being tall is you need to have a good posture, which is not only good for your health but also increases your height. Sit up straight and hold your body upright.

The second thing is to improve your posture through exercises like standing upright and checking your shoulders. This straightens your back and helps you look taller.

The next thing you need to do is learn ways to increase your body height. You can do this by exercising your calf muscles. Get your body in the right position, by bending your knees at 90 degrees and then bring it back up as you raise your heels off the floor. Do this until you feel the burn, which is normal, and then stretch it out to increase your height.

If you are in the bathroom while your doing this exercise, you must ensure to lock the door in case you go off balance and fall forward.

Another way to get a longer look is to move correctly. This means that your head must be in line with your spine as you move so that you stretch your spine – lengthening your look.

Find a Hobby

Don’t have a hobby yet? Get one! It could be collecting stuff, playing video games, or going to the gym. The key is to do one thing that you can be especially good at, one thing that you enjoy doing so much that you are motivated to do it.

Once you find a hobby that you enjoy, stick with it and do it often. I guarantee that you will not only have more fun in life, but you will also be a lot healthier!

Workout Outside

Did you know that the biggest mistake people make when exercising is to do it inside? Studies have shown that this is a big mistake because you are limited in terms of what you can do and how you do it. Research shows that people who exercise outside are more likely to stick with their workout regimes.

The main reason for this is that you are free to do anything you want outside. Not only that, you are also likely to get a lot more fresh air and sunshine, which is really important for your mental and physical health.

Is There Anything I Can do to Prevent Losing Height Due to Squats or Lifting Heavy Weight?

In a word, no. There is a misconception out there that working out makes you shorter and skinnier. There’s even a name for it, “Big Ben” syndrome, given the so-called losses in height of those who played professional football, were bodybuilders, or played other competitive sports.

Most of this has to do with illusion and the fact that previous generations were much shorter than they are today.

Simply put, people are getting taller and heavier, and the truth is that people just don’t reach adulthood at the same height today as they did 100 years ago.

So does that mean that you shouldn’t be concerned with your lifting form?

Here’s the thing: scientific studies have not proven that squats make you shorter. The reason for this is that people are overall taller today, and this downward spiral of proportions would mean that any uniform change to your posture and proportions would appear to be a simple decrease in height.

However, that’s just a theory. The fact is that experts, such as Dr. Stuart McGill, have not been able to prove that squats cause you to lose height.

There have been studies that show that you can lose inches from your waistline after doing a squatting program, and these are certainly more noticeable than any potential changes in height, at least in the short term.

Regardless of whether squats make you shorter or not, there is absolutely no evidence that this is true.

But, here’s the kicker: you can certainly mess up your joints and spine. In fact, if you learned about squats from “bro science” (as in, you learned it from guys at the gym), then you may be doing some serious damage to your body that you won’t notice right away.

Doing squats incorrectly could cause permanent changes in your joints that will only be noticed once you’ve been working out for several years.

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In other words, the changes caused by squats could very well be gradual, and the difference to your short-term stature will be negligible. However, they can cause serious long-term damage.

Will Weight Training Stunt Your Growth?

Boys are worried their weight training will make them shorter. Unfortunately, their worry is justified. Youth is a very unique and special stage in a man's life. So, you need to be aware of any possible risks associated with supraphysiological training loads.

In this article, we talk about the available research and argue that some strength training programs may have a negative impact on linear growth.

We also introduce you to the two main mechanisms which can account for stunted growth. Hopefully your worries will turn into a firm understanding of such training load and the consequences it has on the body of a young trainee.

This article also answers the following question: how much weight should I lift? You get the information about the safest weightlifting limits for young men. Contrary to popular believe, the right answer is not as simple as "lift more to grow more."

Are you still there? Great. Are you willing to learn the truth about the way strength training affects muscle development? If yes, then you are at the right place!

Remember that losing weight and gaining muscle are different processes that are controlled separately in the body.

One looks like this:

The other one might have a slight hiccup at the beginning:

So, don't jump to conclusions.

For more information about the growth and development of the human body, check the articles "Why You Can't Build Muscle When You Are Overweight" and "Can You Bulk Up If You're Overweight?"

Okay, it is time to begin. Stretch yourself a little bit and click on the "Show More" link to continue reading.

What Happens in the Body when You Lift Weights?

Firstly, let's take a quick look at the science of strength and muscle development.

Your muscles are made of two types of fibers:

Type I

Type II.

Both of them can lift heavy weights, but their volumes differ. Here they are:

Type I fibers are the slow-twitch ones. These are the fibers that are used during endurance training and they are able to lift only lighter weights. These fibers are not necessary for a normal person, but they can become extremely fit if the load is correct.

Type II fibers are the fast-twitch ones.

These are also known as "white fibers" and they are crucial for a human body.

Are There Exercises I Can do to Grow Taller?

When you ask someone whether they can just do a few squats and get super skinny, they’ll likely just laugh at you. But it’s this type of thinking that leads to people being afraid of doing the squats.

Squats, along with many other types of bodyweight training, are a total game changer when it comes to strengthening your body. This strength is crucial for improving your body composition, because strength is essentially the ability to achieve movement.

Squatting requires the use of so many different muscles, including your glutes, quads, lower back, core, shoulders, and more, that you’re going to notice improvements to your body composition and posture all over. All of this adds up to more calories burned throughout the day!

Squatting is associated with many different types of strength training. Some common forms of squats are barbell squats, leg presses, stability ball squats, jump squats, front squats, and bodyweight squats.

If you’re not super happy with how your lower body looks, then start squatting. It’s a powerful and safe exercise that will do wonders for your thighs and butt, and will even make your hips and hamstrings look better in the process.

If you’re going to do squat-type exercises, we recommend some good jump squats.

What Are Squats & What Do They Do?

Most people realize the importance of weight training when it comes to athletics, but they never take the time to do it properly, thinking they can just wing it in the gym and get the same results.

This, of course, is not the case. Proper weightlifting technique is crucial if you want to maximise your results in training and prevent injury.

Before we get into proper weightlifting technique in more detail, let’s take a quick look at what weightlifting is.

Simply put, weightlifting is lifting objects that have a weight. The weight of an object has a relationship to the amount of force necessary to lift it.

The Short and Long of it


Squats aren’t as popular as most of the other exercises we cover here at The Fit Avenue. This is most likely because many of the best exercises are the most basic, like the squat.

Did you know that professional athletes do squats? Apart from making you look sexy, squats offer several of different benefits, and there are many different types of squat exercises you can perform. To help you get started and learn everything you need to know about squats, here’s what The Fit Avenue has to say.

The Body

Before you undertake a beginner workout program, it’s important to be fully aware of how your body moves and functions when you perform exercises like squats. Here’s an overview of the basics:

Try an Easy Interval Workout

Try this workout:

  • Run for 30 seconds
  • Walk for 2 minutes
  • Repeat 8 times

Try a Hard Interval Workout

This workout is considered harder for a variety of reasons.

  • Run for 20 seconds
  • Jog for 40 seconds
  • Repeat 5 times
  • Rest for 2 minutes
  • Repeat 6 times

If you don’t find these to be challenging, make sure you’re focusing on getting your heart rate up. Also bear in mind that most benefits come with the addition of weight workouts, as with intermediate and advanced training.

You can use any sample workout routine as an example, but it’s always best if you can create your own based on your preferences and individual needs.

Sometimes, cardio exercises can be used for weight loss, depending on how you perform them. Interval training has the following benefits:

  • Improved glucose metabolism
  • Increased processing of fat to fuel muscles
  • Burns more calories
  • Improved stamina
  • Increased mental focus
  • Quicker recovery times for the muscle fibers used
  • Increased coordination and balance
  • Increased bone density
  • Reduced impact on joints
  • Increased body awareness
  • Dramatic increase in fat burning

If you’re a runner, these are just some of the benefits.

If you do decide to engage in any of these cardio exercises, do so using stretching and warming up techniques.