Strength training isn’t just “lifting weights.” It’s about lifting weights in the right way. When you use the right approach with the science behind it, you achieve great results. One factor that plays a primary role in strength training is exercising with a full range of motion.
Let’s understand what a full range of motion means, how it can be beneficial, and whether everyone should use it during their strength training workouts.
What Is a Full Range of Motion?
Range of motion refers to the extent and direction a joint or body part is automatically capable of moving. A full range of motion means that a joint or body part freely maneuvers to its full range—from the starting position to the endpoint without any restrictions or limitations.
For example, during a bicep curl, this would mean starting with your arm fully extended and curling up until your bicep is fully contracted. It’s about achieving the maximum flexion or extension that a joint allows.
Benefits of a Full Range of Motion
Here are the benefits of implementing the full range of motion in your workouts.
Enhanced Flexibility and Joint Health
Doing a full range of motion promotes muscle suppleness and joint flexibility. Using as much range of motion as possible in a strength training exercise helps lengthen muscle fibers and reduce stiffness by producing natural lubricating synovial fluid in the joints, thus supporting better joint health.
Improved Strength and Muscle Development
When you exercise using the full range of motion, you activate muscles through their entire length. This thorough activation of muscles can lead to greater strength gains and better muscle development at all angles of a joint’s movement.
Better Athletic Performance
Athletes, in particular, benefit from training with a full range of motion. Many sports require movements such as throwing, squatting, or rotating over deeper joint ranges. Training with a full range of motion helps athletes perform these movements more efficiently and effectively.
Injury Prevention
Training with a full range of motion helps to develop muscle strength at all points of the motion of the joint and reduces the chance of injury through over-stretching while exercising.
Better Mind-Muscle Connection and Functionality
Engaging in exercises with a full range of motion helps you become more aware of how your muscles work and move, leading to better control and more effective workouts. Training with a full range of motion also improves your overall functionality and makes daily tasks less strenuous.
Should Everyone Do a Full Range of Motion?
The range of motion differs from person to person and can be affected by factors like age, genetics, and physical health. So, while the benefits are clear, it’s important to consider each person’s limitations, goals, and abilities before including a full range of motion in their exercise routines. Below are some considerations.
- People with certain joint sensitivities or past injuries might find a full range of motion challenging. Or, an elderly person may have a restricted range of motion than a youthful person. It’s crucial to respect these limitations to avoid further injury.
- Depending on your fitness goals, you might not always need to use a full range of motion. For example, if you are looking to improve a vertical jump for a sport, you may benefit more from a quarter squat than a full squat.
- Beginners might need to start with a limited range of motion and gradually increase it as they build strength and flexibility. This gradual progression helps in safely adapting the body to new movements.
Conclusion
Training with a full range of motion can significantly enhance your results in your fitness journey. However, it’s always important to listen to your body and adjust your workouts according to your needs, goals, and capabilities.
Remember, the key to a successful fitness journey is consistency and gradual progression. So start where you are, use the range you can with, and try to improve it step by step. Happy training!
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References:
Massey, D.C., Vincent, J., Maneval, M., Moore, M. and Johnson, J.T., 2004. An analysis of full range of motion vs. partial range of motion training in the development of strength in untrained men. The Journal of Strength & Conditioning Research, 18(3), pp.518-521.
Valamatos, M.J., Tavares, F., Santos, R.M., Veloso, A.P. and Mil-Homens, P., 2018. Influence of full range of motion vs. equalized partial range of motion training on muscle architecture and mechanical properties. European journal of applied physiology, 118, pp.1969-1983.
Pinto, R.S., Gomes, N., Radaelli, R., Botton, C.E., Brown, L.E. and Bottaro, M., 2012. Effect of range of motion on muscle strength and thickness. The Journal of Strength & Conditioning Research, 26(8), pp.2140-2145.
Rhea, M.R., Kenn, J.G., Peterson, M.D., Massey, D., Simão, R., Marin, P.J., Favero, M., Cardozo, D. and Krein, D., 2016. Joint-angle specific strength adaptations influence improvements in power in highly trained athletes. Human movement, 17(1), pp.43-49.