your ultimately height is determined by your genes, and there are no exercises that will impact it one way or the other. There are cases of stunted growth as a result of mal- or rather under-nourishment but I hope that you do not have to be concerned about that.
Having said that, choosing exercises that promote good posture will give the appearance of being taller than you are. I am an advocate of avoiding forward and downward movement of the shoulders. It creates the so-called forward rounded shoulders and is often the result of doing too much bench pressing at the expense of working the upper back.
I am happy that you are engaging on a good exercise routine at a rather young age. A habit of a well-rounded program will be of benefit to you for the rest of your life.
You are referring to an old wives tale or a myth. Weight or resistance training does not stunt your growth. 16 is a great age to start. Just go slow and steady. I would also recommend you start with a good personal trainer that can properly assess your fitness level and help develop a plan for long-term sustained training. Consistency is the key to long-term growth. Good Luck!
Hello Yuvraj Gaur,
Thank you for a great question and interest in your good health.
You will want to avoid what could potentially harm you; so, do not take unnecessary chances like doing a risky move that you are not comfortable performing. Start slowly and work your way up; avoid trying to move something that is too heavy; do not strain yourself. This goes for all aspects of training: strength, cardiovascular and flexibility.
Make sure to listen to your body and use good common sense.
The others give you great advice: find a good health and fitness trainer who can help you get started properly and make sure to not become malnourished with the help of a registered dietitian.
Please check back with us to let us know about your progress.
You may enjoy keeping a log to track your exercise sessions to watch your own progress, also.
Be happy with who you are, smile, and you will be larger than life.
Natalie aka NAPS 2 B Fit.