Why Range Of Motion Is Vital For Your Gains

Introduction to Range of Motion (ROM)

Advantages of a large range of motion

Having a large range of motion (ROM, the long-range in which your body can actively stretch during exercise), enhances muscle strength and hypertrophy, improves joint health and flexibility, and decreases the risk of injuries. It allows for comprehensive muscle engagement and development, leading to improved functional performance and efficiency in dynamic movements. This contributes to overall better physical fitness and well-being.

Risks of an excessively large ROM

Employing the widest possible range of motion (ROM) in training is beneficial, leading to comprehensive muscle activation. However, choosing the right exercises is crucial. First, improving mobility to manage the increased ROM safely is important. Exceeding the recommended ROM can be risky, especially for the shoulder joint, which is vital for many actions in strength training. If you are weak in a new range of motion and attempt to use your normal weight, the end range of motion may not be strong enough to handle a large load in the extended range, potentially leading to injury.

A good technique is Paramount!

Mastering proper technique is crucial before increasing your range of motion (ROM) in exercises. Good technique ensures stability, control, and, most importantly, safety by minimizing injury risk. Gradually enhancing ROM while focusing on technique, even if it means lifting lighter weights for deeper, more controlled movements, is vital. This approach aids in thoroughly learning the exercise, leading to safer training, improved mobility, flexibility, and a lower risk of injury. Using proper and strict form prevents “bullying” the weight and necessitates using lower weights, inversely contributing to more consistent and safe end ROM gains.

The Importance of ROM in Strength Training

The importance of using a full range of motion (ROM) in strength training is evident in its benefits for muscle strength, hypertrophy, and functional performance. Utilizing full ROM in exercises ensures maximal muscle fiber recruitment and tension, which contributes to greater strength gains and improved movement efficiency. This approach significantly encourages muscle development and reduces the risk of injury by enhancing joint flexibility and durability.

While there are scenarios where partial ROM might be purposefully employed, the consensus supports full ROM as a fundamental aspect of effective strength training. Full ROM exercises incorporate a critical phase known as the maximum tension zone or “sticking point,” which partial ROM exercises typically bypass. Avoiding this in partial ROM exercises results in less effective strength building.

Identifying Limited Range of Motion

Generally, the easiest way to find out if you have a limited range of motion (ROM) is by comparing both sides of your body in specific mobility tests. Because we have bilateral symmetry, both sides should present the same ranges and level of mobility. Maximum strength output is potentially decreased, and the risk of injury is certainly increased with such imbalances, which should be properly addressed by stretching, conditioning, and measuring.

Another common way to identify potentially limited ranges of motion (ROMs) is by comparing your mobility to general standards, with the squat being a prime example. These days, the pinnacle of squatting is achieving an “ass to grass” squat. If you don’t meet these standards, it may indicate poor mobility that needs improvement.

FAQs About ROM and Strength Building

What is a range of motion?

• The range of motion (ROM) indicates the degree of movement possible during a workout, impacting the body’s biomechanics and the resistance movement. As a joint and the accompanying weight travel further, the ROM increases.

How important is the range of motion?

• A wider range of motion (ROM) positively affects training effectiveness and muscle growth. It enhances mobility and strength and stimulates muscle development by engaging multiple muscle groups. This is because lifting weights over a larger distance results in increased muscle activation.

Why is my range of motion bad?

• Limited range of motion (ROM) can result from a sedentary lifestyle, which leads to stiff joints and shortened muscles; aging, which naturally decreases joint flexibility; injuries and conditions such as arthritis; muscle imbalances; poor posture; inflexibility; and overuse of specific muscle groups. To improve ROM, strategies include stretching, strengthening exercises, correcting muscle imbalances, and maintaining an active lifestyle. Additionally, consulting with a physical therapist or healthcare professional can offer personalized guidance and treatment.