Can you still grow in your 20s? What the science says

September 26, 2025 •

4 min read

According to the National Institutes of Health, while peak bone mass is reached by the end of the second decade, some bone development can continue slightly longer. This raises the question: can you still grow in your 20s?

Quick Summary

The short answer is a definitive 'no' for most people, as significant height increase stops when growth plates close after puberty. However, in rare cases of late bloomers or specific medical conditions, a small amount of growth into the early 20s is possible, but it is not the norm.

Key Points

Growth Plates Close After Puberty: Significant height increase stops when your growth plates, or epiphyseal plates, fuse into solid bone, typically by the late teens.
Rare Exceptions Exist: In very rare cases, extreme 'late bloomers' might experience minimal growth into their early 20s, but this is not the norm and should not be expected.
Genetics Are the Primary Factor: Your final height is largely determined by your genetics, with environmental factors like nutrition playing a supporting role during developmental years.
Peak Bone Mass is Reached in Your 20s: Even if you don't grow taller, your 20s are a crucial time for building bone density, which helps prevent osteoporosis later.
Posture Affects Perceived Height: Improving your posture can make you appear taller by reversing the effects of slouching, even if your actual height doesn't change.
Medical Conditions Can Cause Late Growth: Unexplained growth in adulthood can be a sign of a rare medical condition and warrants a consultation with a doctor.

The Science of Growth Plates: The Hard Truth

For the vast majority of individuals, significant height growth concludes by the end of puberty. This is determined by the closure of the epiphyseal, or growth, plates. These are areas of cartilage located at the ends of your long bones, which are responsible for adding length during childhood and adolescence. Around the end of puberty, a process called epiphyseal fusion occurs, where these plates harden and become solid bone, making further growth in height naturally impossible. In males, this typically happens between the ages of 16 and 18, and for females, it generally occurs earlier, around 14 to 16. While there's a small window where some very late bloomers might see a tiny bit of height gain, it's generally a misconception that one can continue to grow significantly throughout their twenties.

Can Men Grow in Their Early 20s?

While most boys reach their peak height by age 18, a small percentage of 'late bloomers' might experience some minor growth in their early twenties, usually no more than an inch. However, this late growth is not a widespread phenomenon and should not be expected. Genetics play a significant role here, with late-puberty starting individuals being the most likely candidates for this very minimal extension of growth. For the average person, once the age of 20 is reached, the window for natural height increase from bone lengthening has effectively closed.

The Exception to the Rule: When Growth Continues

In rare instances, continued growth in height past the early twenties can be a sign of an underlying medical condition. These are not typical growth spurts but are caused by hormonal abnormalities. For example, acromegaly is a condition caused by the overproduction of growth hormone, which can lead to excessive growth if the growth plates haven't fused yet, or an enlargement of hands, feet, and facial features in adults. If you notice unexpected or significant growth after the typical developmental years, it's always wise to consult a healthcare provider.

Factors That Influence Your Final Height

Your final adult height is a complex trait influenced by both genetic and environmental factors. Genetics, passed down from your parents, are the single largest determinant, accounting for 60–80% of your height. However, environmental influences, particularly during your developmental years, also play a critical role. Proper nutrition, adequate sleep, and regular exercise during childhood and adolescence are crucial for maximizing your height potential.

Genetics: Your DNA sets the blueprint for your growth potential, and your final height is often a combination of your parents' genes.
Nutrition: A balanced diet rich in calcium, vitamin D, and protein is essential for bone development, especially during the peak growth years. Malnutrition during this time can inhibit growth.
Sleep: Your body releases growth hormone primarily during sleep. A lack of quality sleep can hinder this crucial process during your youth.
Exercise: Regular physical activity and weight-bearing exercises promote strong bones and can contribute to overall growth during the developmental phase.
Health Conditions: Certain medical conditions, like hormonal imbalances or chronic illnesses, can interfere with normal growth patterns.

The Illusion of Gaining Height: Posture and Perception

Once the growth plates are closed, adding true height is not possible through diet, exercise, or stretching. However, you can appear taller and improve your overall stature by focusing on better posture. Many people slouch or hunch, which can make them seem shorter than they actually are. By consciously improving your posture, you can add a noticeable amount of height back by simply standing and sitting up straight.

Appearance vs. Actual Height


Method	Effect on Actual Height	Effect on Perceived Height
Improve Posture	Minimal to None	Can increase by up to a couple of inches
Wear Shoe Inserts	None	Can add temporary height
Stretching/Yoga	Minimal to None (temporary)	Can help align spine and improve posture
Limb Lengthening Surgery	Significant	Significant, but carries high cost and risk

How to Improve Your Posture

Strengthen Your Core: A strong core is the foundation for good posture. Exercises like planks and bridges can help build the abdominal and back muscles needed to support your spine.
Practice Yoga: Yoga poses are excellent for improving flexibility and correcting poor posture. Poses like Mountain Pose and Cobra can be especially beneficial.
Be Mindful of Your Habits: Pay attention to how you sit, stand, and walk throughout the day. Set reminders to check your posture and correct it if you find yourself slouching.
Use Supportive Seating: When sitting for long periods, ensure your chair provides good lumbar support to maintain the natural curve of your spine.

For more in-depth information on bone health, you can consult authoritative resources like the National Institute of Arthritis and Musculoskeletal and Skin Diseases at the National Institutes of Health.

Beyond Growth: Peak Bone Mass in Your Twenties

While linear growth in height concludes, your 20s are a critical period for bone health. This is when you reach peak bone mass, the maximum amount of bone tissue you will have in your lifetime. Building strong, dense bones in your twenties is vital for protecting against osteoporosis and fractures later in life. A lifestyle that includes proper nutrition (especially calcium and vitamin D) and weight-bearing exercise is essential during this decade. Think of it as making a crucial deposit in your 'bone bank' that will serve you for decades to come.

Conclusion

So, can you still grow in your 20s? The answer is almost certainly no for natural height increase due to the closure of growth plates. Your focus in this decade should shift from growing taller to building stronger, denser bones and improving your posture. By concentrating on these areas, you can maximize your long-term health and confidently project a taller, more confident image. While genetics determine your ultimate height potential, your choices in your twenties can still have a profound impact on your overall skeletal health for years to come. Ultimately, learning to accept and make the most of your body is the healthiest and most empowering path forward.

Frequently Asked Questions

For most people, significant growth in height naturally stops by the late teens due to the closure of growth plates. While extremely rare exceptions exist for late bloomers, it is highly unlikely to grow taller naturally after age 20.

Growth plates are areas of cartilage at the ends of your long bones that produce new bone tissue. They typically close and harden into solid bone around ages 14-16 for females and 16-18 for males, marking the end of lengthwise growth.

No, exercise cannot increase your height after your growth plates have closed. While activities like stretching and yoga can improve posture and make you appear taller, they do not lengthen your bones.

No, this is a myth. Supervised and proper weight training during adolescence does not stunt growth. It can, in fact, help build stronger bones.

You can look taller by improving your posture, as slouching can subtract inches from your apparent height. Stand and sit up straight, and strengthen your core to support a more upright stance.

Peak bone mass is the maximum amount of bone tissue you will have in your lifetime, reached in your 20s. Maximizing it through diet and exercise is crucial for preventing conditions like osteoporosis later in life.

In very rare cases, continued growth or enlargement of bones in adulthood can be caused by conditions like gigantism or acromegaly, which involve excessive growth hormone. If this occurs, a medical consultation is necessary.