Can your body still grow at 25?: Understanding adult height and maturation

September 30, 2025 •

4 min read

A study by the Royal Osteoporosis Society revealed that while bones stop growing in length during the late teens, bone density can continue to increase until the late 20s. This finding helps clarify the common question: Can your body still grow at 25? and illustrates that 'growth' takes on different forms in adulthood.

Quick Summary

Adult height is set when growth plates fuse, typically in the late teens or early twenties, making height increases at 25 impossible. However, other forms of physical development, like bone density and muscle mass, can still be enhanced through healthy habits.

Key Points

Height growth stops after puberty: By age 25, growth plates in long bones are fused, making further vertical growth impossible.
Genetics primarily determines height: Your final stature is largely predetermined by your genetic makeup, with environmental factors playing a smaller role during youth.
Other forms of growth continue: While height is fixed, you can continue to increase bone density and build muscle mass through diet and exercise well into your late 20s and beyond.
Posture can improve your appearance: Correcting poor posture and strengthening core muscles can make you appear taller and can help prevent height loss later in life.
Late bloomers are rare: Some individuals may experience very minor growth into their early 20s, but significant increases after 21 are highly unlikely.
Lifestyle factors matter for maintenance: Maintaining a healthy diet, getting enough sleep, and exercising regularly are crucial for preserving bone health and overall physical well-being.

The biological reality of bone growth

To understand whether height increases are possible after 25, it's essential to look at the anatomy of our bones. The answer lies in the growth plates, also known as epiphyseal plates, which are areas of cartilage located near the ends of long bones. During childhood and adolescence, these plates are actively producing new bone tissue, causing the bones to lengthen and, consequently, a person to grow taller. This process is largely driven by a cocktail of hormones, including human growth hormone, thyroid hormones, and sex hormones like estrogen and testosterone.

Around the time puberty ends, hormonal shifts signal the growth plates to close or fuse. Once this cartilage has completely hardened into solid bone, no further lengthening of the bones can occur. The average age for growth plate fusion varies by gender and individual, but it typically occurs in females between 14 and 16 years old and in males between 16 and 18 years old. While some "late bloomers" might experience slight, final growth into their early 20s, significant height increases after this period are extremely rare. By age 25, for all practical purposes, the growth plates are closed, and your final height is set.

What determines your adult height?

Your final height is a complex outcome shaped by both genetics and environmental factors.

Genetics: Scientists estimate that approximately 60–80% of an individual's height is determined by their genetics. The specific combination of DNA variants inherited from parents plays a significant role in determining how tall a person can become. This is why taller parents generally have taller children, though variations occur.
Environmental Factors: The remaining 20–40% is influenced by lifestyle and environment, particularly during the crucial growing years. Key factors include:
- Nutrition: A healthy diet rich in protein, calcium, and vitamin D is essential for optimal bone development. Malnutrition during childhood can prevent someone from reaching their full genetic height potential.
- Sleep: Sufficient sleep is critical as it is when the body produces and releases growth hormone.
- Exercise: Regular physical activity helps strengthen bones and promotes the healthy function of growth hormones.

Can you still grow at 25? (Just not in height)

Even though you won't get taller after your growth plates fuse, your body is still a dynamic and adaptable system. Other forms of 'growth' and physical improvement are possible and highly beneficial for overall health.

Bone Density: One of the most important forms of adult growth is increasing peak bone mass. Studies indicate that bone mineral accrual can continue into your late 20s, with peak bone mass often achieved between ages 20 and 30. Maintaining high bone density is crucial for preventing conditions like osteoporosis later in life.
Muscle Mass: With proper diet and consistent strength training, you can continue to build and strengthen your muscles well into adulthood. This not only enhances your physical appearance but also supports your skeleton and metabolism.
Posture: Correcting poor posture can give the appearance of increased height and may even prevent the gradual height loss that begins around age 30 due to spinal disc compression. Strengthening your core muscles through exercises like planks and abdominal crunches can significantly improve posture.

Height growth vs. other adult growth


Aspect of Growth	Possibility After 25	Key Factors
Increased Height (Lengthening Bones)	No	Growth plates are closed after puberty.
Increased Bone Density	Yes (Into late 20s/early 30s)	Adequate calcium and vitamin D intake, weight-bearing exercise.
Increased Muscle Mass	Yes	Regular strength training, sufficient protein intake, consistent exercise.
Improved Posture	Yes	Core strengthening exercises, yoga, stretching.
Slight Daily Height Fluctuations	Yes	Spinal disc compression and decompression throughout the day. Not true growth.

Maximizing and maintaining adult health

Even if you cannot increase your height, you can make significant strides in your physical health and overall appearance. The key is focusing on habits that support strong bones, muscles, and good posture. As explained on Healthline, while you can't change your genetics, lifestyle factors during childhood can help you reach your full potential, and healthy habits in adulthood can improve your health and appearance.

To prevent age-related height loss and boost your health, consider:

Regular weight-bearing exercise: Activities like walking, running, and lifting weights stimulate bone growth and density.
Adequate nutrition: A diet rich in calcium and vitamin D is essential for maintaining strong bones. Sources include dairy products, leafy greens, and fortified foods.
Core strengthening: Strong abdominal and back muscles are vital for supporting your spine and maintaining good posture.
Mindful posture: Make a conscious effort to sit and stand up straight. Practicing yoga can also be beneficial for improving flexibility and body alignment.

Conclusion

While the simple answer to 'Can your body still grow at 25?' is no, particularly regarding height, that doesn't mean your physical development stops. By age 25, your final adult height is established due to the fusion of growth plates. However, this phase marks a transition to focusing on strengthening and preserving the body you have built. You can still increase bone density, build muscle mass, and improve posture, all of which contribute to a healthier, stronger, and more confident physical self. Instead of chasing unattainable height gains, embrace the power you have to shape your adult health for years to come.

Frequently Asked Questions

No, it is not possible to increase your permanent height with special exercises after the age of 25. Once your growth plates have fused, the long bones cannot get any longer. While some exercises can temporarily decompress the spinal discs, the effect is not a lasting change in height.

No, HGH injections will not make you taller after the age of 25 because your growth plates are already closed. HGH is only effective for increasing height while growth plates are still open during childhood and adolescence. Using HGH without a medical necessity has risks.

The only definitive way to check if your growth plates are still open is through an X-ray. A radiologist can determine if the plates have fused by examining the bone ends. By age 25, it is almost certain they are closed.

You can appear taller by improving your posture through core-strengthening exercises, wearing shoes with lifts or inserts, and choosing clothes that elongate your frame. Practicing yoga can also improve your flexibility and alignment.

While stretching can temporarily decompress the discs in your spine, it does not lead to permanent height gain. The effect is usually minimal and short-lived, as your spine will return to its normal compression after a few hours.

Most height growth occurs during puberty. For females, height usually peaks between ages 14 and 16, while for males, it typically peaks between ages 16 and 18. Slight growth may continue for some into their early 20s.

Yes, poor nutrition during childhood and adolescence can negatively impact your height potential. A balanced diet rich in essential vitamins and minerals is crucial for allowing you to reach the maximum height determined by your genetics.