Tall vs Short: Who Has The Advantage When It Comes To Fitness?
As a woman who is slightly below average in height, I sometimes get a little jealous of tall people. Especially since I’m a climber, and any extra reach can make it a bit easier to get to the top of the wall. Luckily, climbing is a sport where success isn’t dependent on height. Brooke Raboutou (5’2) and Jimmy Webb (6’) have both topped the same difficult outdoor climb, and similarly, Sorato Anraku (5’5) and Adam Ondra (6’1) have both won gold medals in World Cup lead competitions.
But what about other sports or fitness activities? Are they similar to climbing, or do tall people have any advantages that short people don’t? And what about vice versa? Are there any hidden superpowers that the shorties have that leave the giants in the dust?
What advantages do short people have in fitness?
First of all, short people have an advantage in strength because of something called the square cube law, which basically says that someone half as tall as someone else will have about twice the proportional strength and endurance. This means that shorter people are relatively stronger and are more likely to be able to lift their own body weight (or more) than tall people. Short people also have an advantage when it comes to building muscle because they have more muscle mass in proportion to their body weight. If a tall person and a short person both put on 10 pounds of muscle, a short person will look more toned because they have less body area to fill. Finally, short people are generally better at maneuvering around curves, which is a valuable skill in soccer or track.
What advantages do tall people have in fitness?
Even though they look less fit with the same amount of muscle than short people, tall people have a greater potential for gaining muscle mass since they have more area to store it. In addition, tall people have a higher center of gravity, which is good for making quick changes in direction. This comes in handy for sports like basketball or volleyball. Speaking of hands, one of the main benefits of being tall is the increased reach. This gives tall people a competitive edge when it comes to sports like tennis, volleyball, swimming, and, of course, rock climbing.
Squats
It seems like tall people and short people are on pretty even ground in this area. Shorter lifters have a lower center of gravity and shorter femurs, both of which can contribute to increased stability in squats. They also have a shorter range of motion, which means squats may be slightly easier since the bar doesn’t have to travel as far. On the other hand, although tall lifters have a longer range of motion, it can actually help them with hypertrophy in squats due to increased engagement of their muscles. Their longer torsos and limbs also allow for a better torso position, which can reduce stress on their lower backs.
If you happen to be short and are looking to improve your squat form, you might want to try some weightlifting shoes with lifts in them. They not only increase the range of motion in your ankles, but also give you a little boost in height.
Deadlifts
Tall people definitely take the win for this exercise. They have better leverage and longer arms, meaning it will be easier for them to lift heavier weights, and, just as with squats, activate and grow their muscles. Lifters with longer limbs can also generate power more easily, which is helpful when performing the explosive movement needed for deadlifting heavier weights. Short people’s lower center of gravity can help with balance and stability, but that’s about it for their advantages.
Bench Press
This is where short people have a slight advantage. Bench presses end up being a bit easier for shorter lifters because the bar has to travel less during the exercise. Pressing is also made easier with short arms since the bar is closer to the body when it is pressed. The further you hold a weight from your body, the more challenging it becomes to hold. Stability is another element that comes into play in bench press, and short people are better at this with their short arms being able to hold the bar steadier.
Are tall people faster runners?
At first glance, it may seem obvious that taller runners have the upper hand since their legs are longer and therefore their stride lengths help them go faster. This is definitely true for sprinting and mid-length races, where tall people can be more efficient with their pace. Their longer legs also generate a more powerful push-off with each stride, resulting in faster movement.
On the other hand, short people have an advantage when it comes to long-distance running. Their bodies tend to be lighter, with less weight to carry around and fuel during a longer run like a marathon. In addition, because they tend to have less surface area and a lower center of gravity, shorter people are less likely to be affected by headwinds, or when the wind blows against you in the opposite direction that you’re running. In the end, it turns out that both heights have an advantage in running depending on the type.
Are short people more flexible?
It may appear that short people are more flexible, but that is most likely an illusion caused by short limbs and torsos. Touching your toes can definitely be a bit easier if your legs are closer to your arms! In reality your range of flexibility depends on a number of things, and none of them are height-related. For example, individuals with more elasticity in the structure of their joints will naturally be more bendable. Your muscle tightness can also contribute to your level of flexibility, as can your activity level, and your genetics. No matter your height, there are plenty of tools you can use to help increase your flexibility. A stretch strap can assist you with holding difficult positions, a yoga wheel can deepen your backbend, and a stretching machine can help your entire body.
So, it appears that tall and short people are pretty evenly matched when it comes to fitness, and any advantages on either side are balanced out. It’s important to remember that, even if it seems like someone has a leg up due to their height, there are a number of other factors that play into fitness advantages. Everyone is built differently, and no matter how tall or short you are, you can usually find a way to excel at any activity with time, practice, and good form.