Small in stature, big in power: the role of height and body type in CrossFit

Shorter, lighter, but no less dominant. In the CrossFit world, there is a common assumption that height and mass are decisive factors for success. Yet athletes like Colten Mertens show that performance is far more complex. In a candid conversation, he explains how physical traits such as height, weight and leverage not only create disadvantages, but also lead to unique benefits, provided you understand and use them to your advantage.

The hard reality of body type

At roughly 1.63 metres tall and weighing around 87–88 kilos, Colten Mertens is one of the smaller athletes in the elite field. In a sport where taller athletes often have an edge on rowers, ski ergs and running segments, that looks like a disadvantage on paper.

"Those guys simply have longer legs," he says matter-of-factly. "They can maintain the same pace with less relative effort."

Height also plays a role with certain objects, such as sandbags or heavy implements. Longer arms make it easier to position weight efficiently. For smaller athletes, that means working harder to achieve the same result.

Power as the entry ticket

Yet the story is not about limitations, it is about selection. According to Colten Mertens, what he calls a "survivor bias" is at play.

Smaller athletes who make it to the CrossFit Games have already passed through a natural selection process. They have to be exceptionally strong and explosive just to compete with larger opponents.

"If you're smaller and you make it to this level, you're almost always extremely powerful," he explains.

Where taller athletes can sometimes get by on machine efficiency and volume work, smaller athletes must compensate with brute strength and high relative output.

Where being small is actually an advantage

That strength translates directly into advantages in specific events, such as:

• Barbell cycling (fast repetitions with relatively light weights)
• Gymnastics movements such as pull-ups and toes-to-bar
• Relative strength (strength in proportion to bodyweight)

Colten Mertens gives the example that a 43 kg (95 lbs) thruster is relatively less taxing for him than for larger athletes. His shorter range of motion and efficient leverage deliver speed and control.

This explains why smaller athletes often excel in workouts with high rep counts and technical movements.

The balance: closing gaps and growing margins

The real challenge, in his view, lies in bridging the disadvantages. He knows that in events like running and machine work he will rarely have a natural edge.

"My game is simple: I need to close the gap as much as possible on my weaker events, and then increase my lead on my stronger ones."

That means targeted training on weak links, such as running efficiency, while continuing to maximise his strengths. It is a strategic approach that is becoming increasingly visible among top athletes.

CrossFit as a playing field of differences

Colten Mertens's story underlines an important point: CrossFit is not a sport with one ideal body type. It is precisely the variety of workouts that allows different physical profiles to shine.

Height helps on machines. Mass helps with absolute strength. But compact power, efficiency and relative strength are at least equally decisive.

Conclusion

Rather than a limitation, body type in CrossFit is primarily a factor that determines how you have to play the game. For smaller athletes, that means becoming stronger, more efficient and smarter.

And those who manage it, like Colten Mertens, prove that you do not need long levers to compete at the highest level, as long as you get the most out of your own build.