Girls tend to experience a major spurt between the ages of 10 and 14. Most will have attained their adult height by the time they are 14 or 15 years old (younger or older, depending on their first menstruation). So, can girls grow after 16? Is it a Yes or No answer? Keep scrolling for more details!
Growth spurt for girls
A growth spurt is a speedy phase of physical growth in infants and teens, where intense weight and height gain happen in a short span of time. For instance, in infancy, babies intensively increase their weight by one year. In adolescence, teens put on their weight in the form of fat and muscle tissue and grow up tall.
As mentioned above, girls tend to spend through their growth spurt earlier than boys. If peak growth in boys starts at about age 9 and stops at age 16, girls usually start their pubertal growth spurt at about 8 and then stop at around age 15.
How many inches do girls grow in a growth spurt?
Between ages 10 and 13, height gains are about 3 to 3.5 inches for girls. Below is a table of height by age (note the growth chart of the 50th percentile height) .
Age (years old)
Height (inches and centimeters)
|10||54.3 – 138|
|11||56.7 – 144|
|12||59.4 – 151|
|13||61.8 – 157|
|14||63.2 – 160.5|
|15||63.8 – 162|
The average height for a 16-year-old girl
At the age of 16, the average height of a 16-year-old girl is about 64 inches (162.5 centimeters). As you can see, girls at this age do not get any taller or just a little bit. But not every girl is the same. Some might grow faster and slower than others, which means they might stop increasing in height before and after their peers.
Best ways to increase height for girls after 16
Focus on a balanced diet
It is necessary to receive all the nutrients your body needs to acquire a healthy body and a suitable height.
- Vitamin D and Calcium play a vital key in supporting the growth of the bones and consequently, physical growth.
- Dairy foods such as milk, yogurt, cheese, tofu, and green leafy veggies are helpful in increasing height.
- Eating chicken, egg whites, and soybeans is necessary to get enough protein.
- Zinc in foods such as eggs, seafood, dark chocolate, chicken, and peas should be focused on during adolescent years as stunted growth is a popular effect of zinc deficiency.
- Drinking enough water (around 8 – 10 glasses of water) daily is vital to keep your body stay hydrated and get rid of toxins out of the body.
Avoid unhealthy habits
Some unhealthy habits might halt or hinder the body’s natural growth process. For instance:
- Smoking might lead to an adverse effect on height as well as overall health. Moreover, maternal smoking during pregnancy might be linked with low bone mass and density in kids and teens.
- Consuming caffeine excessively might affect the quality of sleep, changing the course the body intended to take for natural growth.
- Alcohol and drugs also hinder some biological processes in your body, affecting your growth and development.
Have a good sleep pattern
Your mechanisms that affect growth occur while you sleep, so getting a good night’s sleep is vital for healthy growth for sure. When you sleep, your body creates and recreates new tissues. And if you get enough rest, your brain relaxes and generates more growth hormones, which support the bones to grow thick and long.
Girls between 13 and 18 years old should sleep between 8 and 10 hours per day to grow well.
Exercise is, of course, necessary for enhancing your health and physical growth, but the fact is that girls tend to work out less in physical activities than boys . Therefore, it is vital to maintain a healthy and active lifestyle with suitable exercises to not only strengthen bones and muscles but also support the release of growth hormones.
Hanging is a super easy and effective exercise for anyone who wants to improve their height. All you just do is to jump up and grab a high bar for about 10 seconds. Then take a rest and perform another 10-second rep until you feel your whole body stretched.
Lie down on your back and keep your legs straight. Then bring your right leg near to your chest and straighten it. Repeat with your left leg like in cycling. Do not rest your feet on the floor in between.
Straight leg up
Continue lying down on your back and raise your legs together. Keep them straight above and then bring them back near the floor (about a couple of inches). At the same time, raise your hands straight and then bring them back above the floor. Repeat 7-8 reps every day.
Lie in a prone position, then raise and outstretch your right arm and left leg as far as possible. Start with the opposite arm and leg.
When you deeply breathe in and out during yoga poses, you can release stress, which might bring tension to your back muscles. As a result, it helps clear away the obstacle to supporting the growth of your body.
Below are some yoga exercises you should try to maintain your body upright and support your height.
Lie on your tummy and then raise your upper body. Bend as much as you possibly could to feel the tension in your whole body.
Stand straight with your feet parallel. Breathe in and raise your arms above your head. Then raise your shoulders towards your ears and breathe out. Roll your shoulders back and down your spine to straighten your posture. Relax all your muscles and turn back to the normal position.
Stand straight and stretch both arms horizontally. Breathe in and raise your right hand upwards, then breathe out and bend your torso at the waist, towards your left side. When you bend, make sure to bring your left arm to the left floor while keeping your right hand upwards, above the shoulder. Hold your shoulders aligned, turn your head up, and look towards the ceiling. Maintain this position for seconds, return to the starting position, and repeat on the other side.
A girl can still increase her height after 16 if her growth plates have not fused yet. Getting proper sleep, consuming nutritious foods, and working out regularly are all good habits that can help her grow in a healthy way.
Mike Nikko is a blogger with over 15 years of experience. I will bring you the best product reviews and other useful life experiences, tips to increase height, tips to improve health… If you have any questions, feel free to ask Mike Nikko!