Why You Should Start Skipping, According To The Huberman Lab Podcast

Forbes

21-03-2025

Skipping is seen as a kid-only activity. Yet it has been shown to have benefits at any age as a way ... More to practice "explosive" movements safely and build and maintain fast twitch muscle fibers which decline with age.
When people think about maintaining their fitness, they sometimes imagine high-tech workout routines or carefully crafted diet plans. But what if the key to better mobility, speed, and even longevity was something as simple as skipping?
That's the surprising insight from this week's episode of The Huberman Lab Podcast, where Dr. Andrew Huberman sat down with world-renowned sprint coach Stuart McMillan. Their conversation described the power of plyometrics, sprinting, and, most intriguingly, skipping—not just as a warm-up or a child's game, but as a foundational movement for health and performance at any age.
If you're an athlete looking to gain an edge, a weekend warrior hoping to avoid injuries, or simply someone aiming to stay mobile well into old age, here's why you should consider skipping your way to better health.
Most think of skipping as something kids do. But according to McMillan, it's one of the most effective and underutilized forms of plyometric training.
Plyometrics are exercises that involve explosive movements like jumping and bounding. They are essential for building speed, coordination, and power. Plyometrics improve the function of muscles, fascia, and the nervous system, all of which are crucial for maintaining agility and mobility as we age.
Skipping is also an activity almost anyone can incorporate into their routine. Unlike sprinting, which can be tough on the joints, skipping delivers many of the same benefits while minimizing injury risks.
Participation in competitive sports that maintain muscle mass—like sprinting—is associated with improved longevity. A 2010 review found that long-term participation in vigorous exercise was linked to lower mortality, mostly driven by lower rates of cardiovascular disease.
As we age, strength, mobility, and reaction time declines. Many people assume that slow, steady cardio—like jogging or brisk walking—is the best way to stay fit. But recent research suggests that explosive movements, like those found in skipping and sprinting, may actually be more beneficial for long-term health.
Elite sprinters and athletes tend to retain muscle mass and mobility far longer than those who rely solely on endurance exercise. That's because sprinting and other plyometrics train fast-twitch muscle fibers—the fibers most responsible for power and agility. As we age, these fibers atrophy faster than slow-twitch fibers, making it even more crucial to incorporate explosive movements into workouts.
Loss of fast-twitch fibers is a central cause of the slowing of gait seen as people move into their 50s, 60s, 70s, and 80s. Exercises like skipping (and sprinting) can help slow the loss of these fibers.
Skipping might sound straightforward, but there's actually an optimal way to do it for maximum effectiveness. Here are some recommendations:
Skipping is not just a warm-up—it can be a workout. A short 10-minute skipping session can provide significant benefits for speed, strength, and injury prevention.
Sprinting is one of the most advanced and functional plyometric exercises for speed, power, and athleticism. For those hesitant about sprinting due to fear of injury, here is a simple progression to help get started safely.
A key takeaway is that many people injure themselves when they jump into sprinting without proper preparation. It's why skipping is such a valuable tool—it builds the strength and elasticity needed to sprint safely.
Another common myth is that sprinting is only for elite athletes. In reality, everyone can benefit from some form of sprint training, even if it's not at top speed. One of the biggest barriers to sprinting is that most adults simply stop doing it. When people stop sprinting, the body loses the ability handle that kind of movement.
This is where skipping comes in—it reintroduces explosive movement patterns in a safe and controlled way. By incorporating skipping and sprint drills gradually, anyone can regain their ability to move quickly and powerfully.
One of the biggest takeaways from the podcast is that simple movements—like skipping and sprinting—are some of the most powerful tools we have for maintaining health and mobility.
McMillan and Huberman make a compelling case for why skipping should be a staple in every fitness routine. It's an accessible, zero-cost activity that improves speed, power, coordination, and even help you sleep better. More importantly, it helps preserve the ability to move explosively—something that becomes increasingly important as we age.
So if you're looking for an easy, effective way to boost your athleticism and longevity, it might be time to start skipping again. As McMillan puts it: 'Skipping isn't just for kids. It's one of the best things we can do for our bodies—at any age.'