The stages of female puberty: what’s happening to me?

Puberty isn’t a sneaky surprise so much as a change you know is coming, you just don’t get a calendar invite for the exact day it starts. One morning you might notice a little more body hair, or realise your body is beginning to grow in new ways, and that’s all part of your natural development. Puberty is simply your body’s way of getting you ready for the next stage of life, and it happens at the pace that’s right for you. Some people notice changes earlier, some later, and all of it is completely normal. Think of it as your body growing stronger, wiser and more uniquely you. Here’s what to expect as you move through it, one positive step at a time.

What is puberty?

Puberty is the stage of life when your body begins to grow and develop from a child into an adult, triggered by hormones. During this time, you may notice physical changes, emotional shifts, and new abilities in your body, all of which are completely normal.

It tends to start between the ages of 8 to 13, with an average start age of 10, but (there’s no exact age, as this varies from person to person), If you notice changes related to puberty before the age of eight, or if you have no signs at all by age 13 please see your doctor.

It’s important to bear in mind that these changes don’t all happen at the same time, and not everyone will do any stage at the same time as someone else as the whole process can be very different from one person to the next.

Physical changes during puberty

There are lots of changes in puberty

• Breast development

As you go through puberty, your breasts begin to grow, usually starting as small lumps or “buds” under your nipples. Over time, they will get fuller and take on their own shape, this can take several years, and tenderness or sensitivity is completely normal. Eventually, you might choose to wear a bra for support, whether for comfort, sports, or personal preference. Every body is different, and how your breasts develop depends on your genetics and body type.

Along with breast growth, your nipples and the area around them (the areola) will change too. Nipples come in all shapes and sizes, some stick out some stay flat or point inward and all of these are perfectly normal. You may also notice some dark hair growing around the areola.

• Growth spurt

One of the biggest signs of puberty is a rapid growth spurt. You might notice your hands and feet getting bigger first, which could mean a new shoe size, followed by your arms and legs stretching as you get taller. Your hips may widen and your body shape will start to change. It can feel a bit awkward at first, like you’re in a stretched-out body, but over time your proportions settle, and you’ll feel more like yourself again. Growing fast is completely normal and part of your body’s natural development.

• Hair growth

As you go through puberty, you’ll start noticing hair growing in new places not just your head! One of the most noticeable changes is pubic hair, which usually starts off soft and sparse, but over a few years becomes longer, thicker, and curlier, gradually covering the whole pubic area and sometimes spreading a little to the upper thighs or toward the belly button. Around the same time, underarm hair will begin to grow, and you may also notice hair on your legs, around your nipples, or even a little on your upper lip, how much depends on your genes. Everyone develops at their own pace, and all these changes are completely normal. You also get to decide how to manage it: whether that’s shaving, waxing, trimming, or leaving it completely natural. There’s no right or wrong choice; it’s all about what makes you feel comfortable.

• Body sweat and odour

As you go through puberty, you might notice that your body smells a bit different and that’s completely normal! During this time, sweat glands become larger and more active, which means you’ll sweat more than you did before. When sweat mixes with bacteria on the skin especially under your arms or in the pubic area it can cause body odour (BO). The good news is that this is easy to manage. Regular washing with soap and water helps keep your skin clean, and using a deodorant can help mask odour, while an antiperspirant can reduce sweating. Finding a product you like and using it consistently can make you feel fresh and confident.

• Skin and hair changes

During puberty, the hormones in your body cause your skin to produce more oil, especially on your face. This extra oil can mix with bacteria and dead skin cells, sometimes clogging pores and leading to spots or acne. The scalp can also become oilier, which may make your hair look greasy more quickly.

A simple skincare routine can help keep your skin and hair healthy:

• Cleanse gently once or twice a day with a mild cleanser.
• Moisturise daily to keep your skin balanced.
• Exfoliate occasionally to remove dead skin cells, but don’t overdo it.
• If you get spots, consider over-the-counter acne treatments containing ingredients like salicylic acid or benzoyl peroxide and if these are insufficient please see your doctor.
• Wash your hair regularly to manage extra oil, or use dry shampoo if you need a quick fix between washes.
• Genital growth
• The voice may crack and becomes deeper.

During puberty, the vulva, the external part of your genital area changes and grows. The vulva is made up of two sets of “lips”: the outer lips, which usually grow hair, and the inner lips, which do not. It’s completely normal for the inner and outer lips to be different sizes or uneven, and for them to grow at different rates.

Inside your body, changes are happening too. The vagina gets longer and the uterus grows, preparing your body for its adult functions.

• New discharge

Weird stains in your underwear? Don’t worry – that’s just vaginal discharge. Discharge is a clear or cloudy fluid that your body produces to moisten and cleanse the vagina. You might yellow or white stains in your underwear. It's perfectly normal. However, your vaginal discharge may become white, lumpy, or start to resemble cottage cheese – or it might smell different than usual or cause itchiness. In this case, you might have an infection like thrush. If you notice any of these symptoms, see your pharmacist or make an appointment with your doctor to get to the bottom of it.

• Weight gain

During puberty, it’s normal to gain weight as your body grows and develops. Your body is naturally putting on fat in areas like your hips, thighs, and bottom, which helps shape your adult figure and supports healthy hormone function. This is a natural part of becoming a woman, and everyone’s body gains weight at a different pace. Remember, your shape and size are determined by many factors, including genetics, and all bodies develop differently.

• Voice changes

Girls may also notice small changes in their voice during puberty. While the change is usually much less dramatic than in boys, the voice can become slightly deeper or stronger as the vocal cords lengthen and the body grows. These changes happen gradually and are completely normal.

First period

At some point in this process of puberty you will get your first period, this doesn’t mean the end of puberty, there is still more growing and changes to occur. When you get your first period, it may not arrive at the same time every month. Actually, in the first year or two of getting your period, it quite unpredictable and irregular but after a few years, your cycle will likely regulate and you’ll be better able to track your period. That way, you’ll know when you can expect it – and when to stash a few tampons or pads in your bag, just in case.

Emotional changes during puberty

Puberty isn’t just about your body, your feelings are changing too! You might find yourself more sensitive, moody, or easily upset than before. Little things can feel like big things, and you might feel self-conscious or unsure of yourself. That’s totally normal asyour hormones are on the move, and everyone your age is going through similar changes, even if they don’t show it.

During this time, it can help to develop ways to manage your feelings. Building confidence by trying new hobbies, learning new skills, or celebrating small achievements can make a big difference. Practising positive self-talk and talking to friends, family, or a trusted adult about your feelings can also help you feel understood and supported. Some girls also find that keeping a journal, exercising, or practising relaxation techniques like deep breathing or mindfulness can make emotional ups and downs easier to handle.

And what’s it like for boys?

Boys normally start to change one or two years later than girls. They also experience physical changes during puberty:

• Body growth and growth in the size of their sex organs
• Their muscles become more developed
• They suffer from acne and facial and body hair starts to grow
• They start to ejaculate and so are able to fertilise eggs and make girls pregnant.

Every person develops differently and at their own pace, so don’t be worried or get freaked out by comparing yourself to others. And while you might experience some of these physical changes, they won’t happen in any particular order or look the same for everyone. Remember, there’s no wrong way to go through puberty.

If you feel you are struggling, be it with physical changes or emotional ones please ask for help.

This is generalised advice and isn't personalised nor to replace the advice of your doctor and other health care professionals.