Strength Training Improves Range of Motion

Strength training is an effective way to build muscle and improve strength and power. However, did you know that it can also enhance your range of motion? Exercises like squats, deadlifts, and lunges can not only build strength but also increase mobility and flexibility which helps us stay strong, capable and functional. 

One of the most important foundational movement patterns is the squat. This is because the squat is a functional movement pattern that mimics the way we move in everyday life. It’s one of the most popular exercises used to develop the lower body. By improving your ability to squat, you improve your ability to perform daily activities, such as bending down to pick something up or getting out of a chair. By using a full range of motion, with enough volume and resistance you can also expect to see a greater increase in muscle size (Schoenfeld and Grgic, 2020). This compound exercise targets multiple muscle groups, including the quadriceps, hamstrings, glutes, and core muscles, and is great for improving lower body size, strength and power, but did you know that rather than stretching, the best way to improve your squat range of motion is to squat more often?  

Performing squats regularly not only builds strength but also improves range of motion by increasing muscle flexibility, joint mobility, and neuromuscular control. During strength training, you stretch your muscles and increase blood flow to the area, which improves joint health and increases the capacity to move through full range of motion. This makes it easier to perform other movements with a greater range of motion. This is especially apparent in squats, which require a lot of mobility in the hips, knees, and ankles. Think of motion as lotion. Quality and range of motion should be prioritized prior to loading the body with a ton of resistance. In some cases, increasing the stability to increase the range of motion and quality is necessary. For example, lightly hold onto a squat rack or hand rail to decrease the stability demand and make it easier for the body to move through a greater range of motion while maintaining great mechanics. As your ability to squat increases over time decrease the stability.

Focusing on end-range strength is crucial! It is often overlooked but essential for improving overall mobility and preventing injury. End-range strength refers to the strength and control you have at the end of your range of motion. Incorporating static holds and eccentric exercises while loaded with resistance helps build your end-range strength. This is VITAL! Start with focusing on getting to a “dead stop” at the bottom position of your squat. Lower down slowly (which is the eccentric portion), then hold yourself in the bottom position for several seconds and return to standing with control. Remove the momentum and let the muscles really go to work!

So, if you want to improve your squat, the best way to do it is to squat more often. Incorporating squats and other strength training exercises into your routine will help build muscle, improve strength, and enhance your range of motion. You can increase your overall fitness and mobility by improving both your end-range strength and full range of motion. Remember to focus on proper form and technique, gradually increasing your range of motion, and challenging yourself to squat more often.