Can Cycling Help You Gain Height?

Among athletic teens and pre-teens, questions about height dominate locker room chatter. At the growth spurt stage, where bones lengthen rapidly, young athletes wonder - can I make myself taller through exercise? Sports like basketball and volleyball favour height. So do activities like modelling and acting. Not surprisingly, much research focuses on environmental factors that influence vertical growth.

Cycling is one sport often linked to increases in height. Let’s look at some of the evidence around biking and height and tips for using cycling to support general health and wellness.

The Study Behind Cycling and Height Increase

Most doctors agree - that regular exercise won’t make you taller once your growth plates close. Puberty is the critical window where genetics, nutrition, sleep and other health factors influence your final adult height.

However, some sports may help you maximise the height you’re genetically capable of achieving. Cycling is one of these sports. Here’s why:

Growth hormone plays an essential role in bone growth. Higher growth hormone levels during pre-teen and teen years correspond with increased height. High-intensity interval exercises like cycling sprints have been shown to boost the production of growth hormones and related compounds temporarily.

Cycling also strengthens core stabilisation muscles like the obliques and lower back. A robust muscular corset supports the spine, preventing slouching. Good posture keeps bones aligned adequately, so you stand taller.  

Does Cycling Increase Height?

Many personal stories and informal polls suggest cycling helps increase height. But does scientific research back this up? Several studies provide intriguing clues:

A two-year study had young teens with growth delays ride stationary bikes three times a week. The cycling group averaged over 3cm of additional growth compared to control groups, crossing over from the 3rd height percentile to the 25th percentile.

Data from the University of Exeter’s Children of the 90s health study were analysed. Teens who biked frequently at age 14 averaged 1 inch taller in adulthood than non-cycling peers.

While sample sizes are small, these studies suggest cycling may support growth in youth. Combining cycling with proper nutrition, sleep habits, and other healthy lifestyle factors may optimise height outcomes.

Cycling to Increase Height - Tips and Cautions

  • Daily 30-60 low-intensity cycling shows the most benefit in height in research studies. Avoid overtraining; rest days are essential. Stretching after rides prevents injury as bones lengthen.
  • Proper bike fit prevents back, knee and joint pain - allowing pain-free cycling. Consult bike shops for fitting assistance. 
  • Routinely monitor growth progress with your paediatrician. Rapid growth can increase injury risk. Have your physician assess nutrient gaps and ensure you’re on target developmentally.
  • Wear helmets, inflate tires, and outfit bikes with reflectors when riding after dark. Ensure parental supervision when cycling.
  • While evidence suggests cycling may support height, every child's development differs based on genetics and other health factors. If average or above average in height, cycling and other sports mainly reinforce overall fitness and wellness.

Is There An Ideal Age Where Cycling Increases Height The Most?

Growth during puberty, occurring on average from ages 8-13 in girls and 10-15 in boys, offers the best window for cycling to amplify height. Peak growth velocity hits right around the start of puberty, averaging 4 inches per year. Getting plenty of growth-promoting exercise during this period is critical. 

Start recreational cycling for height before puberty begins for the most height benefit. If you’ve already hit your growth spurt, focus cycling activities on joint health, muscle development and cardiovascular fitness instead.  

Increase Height by Cycling

General Fitness 

Cycling builds cardiovascular health, endurance and strength without undue strain on joints from impacts.

Recreation & Social Connection 

Group rides encourage camaraderie. Cycling is fun stress relief from academics.

Mental Wellness 

Exercise alleviates anxiety, boosts self-confidence and encourages healthy body image - essential considerations in the teen years.

Buying the Right Bike for Youth Riders

An important question to ask is how to pick the right bike size. Selecting the right size bike is essential for comfort and performance but also maximises the potential benefits for height gain. Bikes come in different sizes, often measured in inches, and finding the right fit is crucial. Popular sizes include 29-inch and 27.5-inch cycles, each offering unique advantages. While larger wheels provide better stability and control, smaller wheels offer enhanced manoeuvrability. Choosing the size that aligns with your body proportions ensures a comfortable and practical cycling experience.

Picking the Right Mountain Bike

Mountain biking builds core and leg strength. The combination of cycling with upright posture enhances growth hormone response. Hopping curbs and off-road terrain also help bone density.  

Here’s how to choose the right mountain bike :

Wheel Size 

24” wheels suit most teens. Smaller riders do well with 20-22” wheels, which are easier to manoeuvre.  


Look for a wide range of gears to handle hills and rugged terrain. Often presented as 3x7 or 3x8 gear sets.


Front suspension smooths out bumps, allowing better control. Hardtail bikes with front suspension only suit most casual teen riders.


Aluminium or light steel alloy frames withstand youth energy without breaking the bank. 

Opt for mountain bikes that offer durability, reliability, and ample gear, like the Geometry 2T cycle. Combine off-road riding with regular safety checks and equipment maintenance. Moving forward cautiously builds fundamental bike handling skills sure to bring years of adventure.

Cycling Benefits for Kids

Beyond potential height increases, there are several benefits of kids biking:

Cycling provides low-impact exercise for kids struggling with weight, easing pressure on developing joints. Consult paediatricians to rule out growth impediments in heavy youngsters before beginning a cycling regimen. Obese children should diet under medical guidance and only perform light cycling until weight normalises.

Benefits Beyond Height Increase

Cycling can increase height, but it also offers many benefits beyond the potential for increased height. For kids, biking is an excellent way to promote a healthy lifestyle. Regular cycling enhances cardiovascular fitness, strengthens muscles, and improves coordination and balance. The joy and freedom associated with biking also contribute to mental well-being, making it a holistic activity for overall growth and development.

In the quest to unravel the mystery of height increase by cycling, it's evident that regular physical activity, including cycling, can positively impact overall health and well-being. While there may not be conclusive evidence directly linking cycling to a significant increase in height, the benefits of staying active during adolescence are well-established. Choosing the right bike, understanding the mechanics of growth, and adopting a balanced approach to exercise and nutrition are vital components in utilising cycling for physical development.

So, can cycling help you gain height? The answer may not be a resounding yes, but the journey on two wheels brings many advantages that extend far beyond the quest for a few extra inches. Whether you're 15, 14, or any age, cycling can be a rewarding and enjoyable activity contributing to a healthier and more active lifestyle.

FAQs: Can Cycling Increase Height

Q. Does Cycling Increase Height At 15?

A. By age 15, nearly all girls and most boys have had their major pubertal growth spurt and are nearing their final adult height. At this point, cycling and other forms of high-intensity interval training still offer health benefits. But potential gains in height taper off. 

Q. Does Cycling Increase Height At 14?  

A. Through age 14, cycling remains an ideal low-impact exercise. Cycling delivers high-intensity intervals to stimulate growth hormones without overtaxing developing joints. Pedaling also strengthens core muscles for excellent posture.


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