Does Jumping Make You Taller? (Ups And Downs Explained)

Our maximum potential height is determined by genetics (around 80%). Yet, activity levels have also shown to have an impact on height through our growing stage. Intense activities help to release HGH (human growth hormone), and if your growth plates are still open, these activities can influence height gain.

After your growth plates have closed (a simple bone scan can tell you if they have or have not closed), growing through the lengthening of bones is not a possibility, but the effects of jumping to make you taller are not just limited to bone growth.

The reason for this is that through as we age, by sleeping, standing, or walking incorrectly, our muscles can become lazy and we can form an improper posture, and through wear and tear our spinal discs (which act as shock absorbers between each vertebrae in the spine) can lose volume. Finally, our bone density and joint flexibility gradually decrease.

We can combat height loss through jumping by helping to maintain and strengthen our muscles, forming a straighter posture. There are various forms of jumping that will exercise different muscles groups and impact your height accordingly.

Does Jumping Make You Taller?

The Correct Way To Perform a Basic Jump

Firstly, if jumping on a hard surface, it is advisable to wear shoes with supportive cushioning to avoid causing problems with your joints. A little impact is beneficial, but a constant, hard impact can potentially cause joint problems. 

  1. Open your legs slightly wider than shoulder-width, and rest in a quarter squat position
  2. Lift your arms overhead to help you propel off the floor
  3. Your feet should roll in a forward direction from your heels to your toes as you force yourself off of the floor 
  4. As you lift off the ground steer the hips forward, allow your shoulders to spread, and keep your head in a neutral position
  5. Land gently on the ground and allow your knees to bend, absorbing the impact in a controlled manner

These steps are basic tips on jumping, but there are many different styles of jumping in dance and sports, etc which will also have their guidelines.

What Activities Are There Where You Jump A lot

Trampoline Jumping

Jumping on the trampoline can be a very fun way to exercise! It will also absorb some of the pressure of landing and result in less joint impact. 

This can be a good option for those looking to frequently jump but are venerable to joint issues, as compared to frequently jumping on a hard floor it can help combat disorders such as osteoporosis occurring later in life.

Some of the benefits of Trampoline Jumping are:

  • Exercises the entire body
  • Flexing and toning the muscular system and with around 80% less impact on the joints to jumping on a hard floor - your body will thank you for it later
  • Helps to increase bone density and also combats osteoporosis 
  • Increased health of the cardiovascular system
  • Metabolism Stabilization 
  • Increases range of motion in a joint or in a collection of joints

So does jumping on a trampoline make you taller? Again, being a jumping exercise it can help you release HGH if your growth plates are open, and may well be an activity that can help you to increase height if your bones can still grow. In general, it will help to increase bone density, alongside encouraging a fuller range of motion in the joints, which can help you to stand straighter, pain-free, and for prolonged periods. 

Jumping Rope

Jumping rope is a fun activity! The weight of the rope and the speed you are skipping can influence how many muscles you are going to activate and work out. 

Some of the benefits of skipping are:

  • Improves heart health and blood flow
  • Increases your flexibility
  • Influences increased bone strength
  • Decreases fats around the body, such as belly fat
  • Strengthens bone mass
  • Sharpens reflexes
  • So, does jump roping make you taller? Skipping is one of the most intense jumping exercises you can do, so if you are looking for an activity that can release HGH, this is a viable option.

Typically, exercises including jumping rope or other movements will help to strengthen your core and posture muscles. The effect of this is beneficial for a stronger overall structure.

This can help you to stand straighter, as you reactivate and strengthen areas of your body that have become lazy over time. Therefore, it is possible to stand taller due to the strengthening of postural muscles and blood flow throughout the body that jumping rope can provide.

Sports Where You Jump a lot

  • Basketball - Basketball will see regular jumping for the ball!
  • Volleyball - Jumping for the ball has never been more common in a sport!
  • Gymnastics - Regularly involving a form of jumping to propel yourself off of the floor
  • Hurdling - having precision when it comes to jumping is essential when hurdling (unless you like ending up on the floor!)
  • American Football - catching the ball is something that will often require you to jump
  • Dancing - Jumpstyle, Ballet, or just jumping to the beats of the music in your room!
  • Figure Skating - Many routines will involve jumping off and onto one or two feet
  • Martial arts -  Kung Fu, Karate, Jiu-Jitsu, and other forms of martial arts all involve regular jump technique

What Science Says

For those still growing:

Published in 2007 by J Bone & Mineral Research, to be an increase in bone mass content (BMC) during growth, with children taking part in a 7-month intensive jumping program, compared with another group who took part in a stretching program for the same duration.

After the 7 months were over, the results showed that the children who took part in the high-impact jumping program had 3.6% more BMC than those who completed the non-impact stretching program (1). So, biometric activities are a viable option for increased bone mass in those who are still growing.

For Those Finished Growing:

Research by Brigham Young University on the effects of jumping on the hip and spine took women between the ages of 25-50 and found that by jumping twice daily 10 or 20 times, with 30 second breaks in-between jumps, that jumping has more of an impact on bone density maintenance than running or jogging because the repeated action and duration of running or jogging can overstress the bones (2).

Finally, a clinical trial from the University of Missouri over 12 months, of men with lower than average bone mass, saw them use jump 3x and resistance training 2x per week, and after 6 months of both jump and resistance training the results showed that bone mass density had increased throughout the body, including the lumbar spine.

They also saw a consistently low rate of pain and fatigue (3). The participants were supplemented with calcium tablets, so the use of supplements while jumping can also coincide with the results of increased bone mass. 

Bone mass peaks at around age 25 and then declines slowly as we age. In this case, jumping acts to help maintain, or increase bone mass, which means fewer chances of problems arising later on in life, such as osteoporosis, and a greater chance of maintaining height.

How Many Jumps for Height Gain?

This depends on the type of jumps you are doing. For beginners of regular jumping, however, it is fine to jump twice daily, 10 or 20 times, with 30-second intervals in-between those jumps.

This will increase your chances of releasing HGH if you are still in the growth phase and has also been shown to build your muscle strength and bone mass as an adult, which can aid your overall structure.

What Shoes to Wear

Shoes with padding and a bounce are great for jumping. For example, some Nike shoes such as those from the Air flyknit range are built for performance enhancement with athletes in mind.

Nike shoes are often designed through the rigorous testing of athletes such as basketball players, who regularly jump for the ball. Therefore, you will have the required bounce, shock absorption, padding, breathability, and supportive frame fitting for the perfect jump!

Incorrect Form Might Make You Shorter

Jumping will not make you shorter if you are using the correct jumping technique, wearing the correct footwear, and performing the recommended number of repetitions per-set.

However, if you are excessively jumping and not using the proper jumping technique, or not wearing the correct footwear for impact absorption and jumping on a hard surface, you may damage your spinal discs, and/or lead to weakened back muscles and cause postural issues


A lack of exercise for any part of the body compromises its function and ultimately undermines the health of the whole body. In younger people who still have the possibility of growing, jumping can help the release of human growth hormone (HGH), and there is a possibility to grow in height.

However, after your growth plates have closed (you can have an x-ray to see if they are open or closed), it is no longer possible that any physical activity, such as jumping, will increase bone height.

Yet, jumping has been shown to influence several factors, such as increasing blood flow around the body, adding bone mass in the spine, and for your back muscles to strengthen. These benefits all add up and can help you to hold an upright position with a straighter posture, so you may both feel and appear taller.

In older adults, jumping exercises can combat bone issues such as osteoporosis, and help to maintain, or increase bone mass. It will also increase muscle activity, holding up your core structure and helping you to stand upright and with supple movement, which means that you might be able to stand straighter.

The result of this is that you may be able to regain lost height that comes with weakened muscles and improper posture. This can also help to combat height loss which occurs naturally over time.


1: J Bone Miner Res: Impact Exercise Increases BMC During Growth: An 8-Year Longitudinal Study 

2: Brigham Young University: Effects Of Different Jumping Programs On Hip And Spine

3:  University of Missouri, Columbia: Effectiveness of resistance training or jumping-exercise to increase bone mineral density in men with low bone mass

error: Content is protected !!