Is it possible to increase your lung capacity and if so how?

Imagine someone saying:

“I do at least 30 minutes of cardio every session—spinning, cross-trainer, StairMaster—no problem. But the moment I go for a run, I feel totally unfit and can’t last more than 10 minutes!”

Sound familiar?

It often leads to the big question many people ask:

“Do some people just have bigger lungs? And can I actually increase my lung capacity?”

The short answer is yes—you can improve your lung capacity, at least to a certain extent. Before we get into how, let’s quickly break down a few basics about your lungs. Don’t worry, nothing complicated.

🌬️ Quick Facts About Lung Capacity

• The average pair of human lungs holds about 5 liters of air
• Capacity varies with height, age, sex, weight, and activity level
• Women typically have 20–25% less capacity than men
• Taller people generally have larger lung capacity
• Heavy smoking reduces lung capacity
• Living at or training in higher altitudes can increase lung capacity

Now, here’s the important part…

Because you’re already doing cardio, you are improving your lungs. As your fitness level goes up, your lungs gradually adapt so your body can pull more oxygen from each breath. That adaptation alone is one of the biggest ways to expand your lung capacity.

Here are a few simple ways to help that process:

Tip #1: Do Challenging Cardio

Gradually increase the intensity of your workouts. Cardio is progressive—start where you are and build up. Over time, harder sessions signal your body to strengthen your respiratory system and improve lung capacity.

Tip #2: Train at Higher Altitudes (If Possible)

Not always practical, but it works. At higher elevations, the air has lower oxygen pressure, so your lungs adapt by becoming more efficient. Athletes often train in these conditions before a big race to get a temporary performance boost when they return to sea level.

(Fun fact: People from sea level often experience altitude sickness because their lungs aren’t yet adapted to the thin air.)

Tip #3: Don’t Smoke

This one is straightforward. Smoking damages lung tissue and reduces capacity—avoiding it helps your lungs stay strong and efficient.