The Full ROM Advantage: Build Strength, Flexibility, and Resilience
When it comes to strength training, people often focus on the basics: lifting heavy, doing the right number of reps, and maintaining proper form. But one key concept that can significantly impact your results is something called range of motion (ROM). Understanding and using a full ROM in your exercises can be a game-changer in building strength, improving flexibility, and avoiding injury. So, let’s dive into what ROM means and why it's important for your workouts.
What is Range of Motion (ROM)?
Range of motion (ROM) refers to the distance and direction a joint can move between a fully extended and a fully flexed position. In other words, it’s the span of movement your body part can achieve during an exercise. For example, during a squat, a full ROM would mean lowering your hips until your thighs are parallel (or even slightly below parallel) to the floor before returning to a standing position.
There are two primary types of ROM:
Active ROM: The movement created by your own muscle contraction.
Passive ROM: Movement created by an external force, such as assistance from a partner or machine.
For strength training, active ROM is what we usually focus on because it’s the range you control through muscular effort.
Benefits of Using a Full ROM in Strength Training
Using a full ROM has several advantages for building strength and overall physical health. Let’s look at the key reasons why going through the complete span of movement is so beneficial:
Maximizes Muscle Activation
When you perform an exercise using a full ROM, you engage more muscle fibers, which contributes to greater muscle activation. For example, during a bench press, lowering the bar until it nearly touches your chest recruits more muscles in your chest, shoulders, and triceps compared to a partial range of movement. This comprehensive engagement leads to better muscle development and strength gains over time.
Enhances Flexibility and Mobility
Strength training with a full ROM can help improve joint flexibility and mobility. This is because moving through the full extent of a joint's ROM stretches the muscles surrounding the joint, helping to maintain or increase flexibility over time. Improved flexibility doesn’t just make your workouts more effective; it also reduces stiffness and enhances functional movement, making everyday tasks easier.
Builds Functional Strength
Using a full ROM ensures that you’re training your muscles in a way that mirrors real-life movement patterns. This is known as functional strength. For instance, a full ROM squat strengthens your legs and core in a way that helps with daily activities like bending down, lifting objects, or climbing stairs. This type of training is more practical and beneficial for overall fitness compared to partial movements.
Improves Joint Health
Strength training with a full ROM can actually strengthen the connective tissues around your joints, including ligaments and tendons. This helps to stabilize the joints, reducing the risk of injuries. When you move through the full ROM, you give your body the chance to build stability throughout the entire movement path, protecting your joints as you increase strength.
Promotes Greater Progress in Strength Gains
Studies show that using a full ROM during exercises can lead to greater strength gains compared to partial ROM training. By challenging your muscles through their complete capacity, you encourage greater adaptation. Over time, this adaptation leads to increased strength, allowing you to progressively lift more weight and improve performance in your workouts.
How to Incorporate Full ROM into Your Workouts Safely
While using a full ROM can be incredibly beneficial, it’s important to incorporate it safely to avoid injury.
Start with light weights: If you’re new to full ROM training, begin with lighter weights to focus on mastering the movement.
Warm up properly: A full ROM requires flexible joints and muscles, so make sure to warm up properly to reduce the risk of strain.
Prioritize form over weight: Full ROM can be more demanding, so prioritize your form and control rather than lifting heavier weights.
Gradually increase ROM: If you’re not able to go through a full ROM right away, that’s okay! Start with a comfortable range and gradually increase as your flexibility and strength improve.
Work with a trainer: A trainer can help you determine the correct ROM for each exercise based on your flexibility, experience, and strength. They can also help identify if limited ROM is due to muscle tightness, joint limitations, or an old injury, and guide you through modifications as needed.
When Full ROM Isn’t Necessary
While full ROM is generally beneficial, there are times when partial ROM can serve a purpose, such as:
Targeting specific muscle areas: In some exercises, you may want to isolate a particular part of a muscle.
During rehabilitation: For those recovering from an injury, partial ROM can be a safer starting point.
Final Thoughts
Incorporating full ROM into your strength training routine can enhance your muscle growth, improve flexibility, support joint health, and make you stronger for everyday tasks. For best results, focus on performing each movement with control, using a weight that allows you to complete the full ROM safely. By doing so, you’ll be setting yourself up for long-term progress and a more functional, resilient body.
If you’re looking to optimize your workout routine, or you’re unsure whether you’re using full ROM in your exercises, reach out to us here to set up a free consultation with a BXF certified trainer. We can work together to make sure you’re getting the most out of every rep, every time!
Be sure to check out our library of blog posts about all things health, fitness, and nutrition here! There is so much valuable info and tips for your overall health!
