Strength Training 101: Full R.O.M. for Better Results

I have recently fallen back in love with weight training again. And even though I might not be quite as strong as I was when I first started working as a personal trainer 27 years ago, 52 year old Andrew is slowly catching back up to 25 year old Andrew! And since more and more research is pointing to the incredible benefits of maintaining our strength and muscle mass as we age, I thought it would be cool to offer some pointers to you as I'm revisiting the finer points of strength training myself. Today I'll start with range of motion.

Range of Motion is, quite simply, the amount of movement your joints, connective tissue, and muscles are asked to go through when performing an exercise. For example, sitting down into a beach chair that's just a few inches off the ground requires a greater Range of Motion (R.O.M.) than sitting down into a bar stool. The knees and hips have to bend more, which means more muscle is required to sit back up again.

Tip #1: It's best to use the fullest R.O.M. possible without hurting yourself. By using your maximum range of motion, you will not only stress (in a good way) more fibers of the muscle, you will also work on improving the flexibility of your muscles! You should feel a gentle to moderate stretch at the beginning point of your exercise before contracting the muscles and performing your rep. For example, when doping a lying dumbbell chest press, allow the elbows to drop slightly below the bench until you feel a stretch in your chest.

Tip 2: Your form dictates what your full range of motion should be. This is important. While you should strive to reach the fullest R.O.M. possible in each exercise, do not sacrifice the integrity of the movement. On certain exercises, your form can start to break down by trying to achieve too much R.O.M. too quickly. For example, if you try to squat too deep, you may compensate by rounding your lower back (also known as a "butt wink" for some reason). By not squatting quite as deep, you eliminate the tucking of the pelvis and keep your spine in a neutral, more stable position. So while a full R.O.M. is ideal, don't sacrifice your form to achieve it.

Tip 3: Full R.O.M. may require you to use lighter weights. This one is pretty self explanatory - fuller R.O.M. is typically harder to achieve than partial range, but will ultimately be more effective in helping you increase strength and flexibility. That doesn't mean you shouldn't try to get stronger by lifting heavier weights...you absolutely should! But only use weight that allows you to use full R.O.M. with solid form.

Tip 4: Each person's "full R.O.M." may be different. Changes in our joints as we age (e.g., arthritis), previous injuries, genetic disposition to flexibility, lifestyle, and other factors, will determine what your current R.O.M. is for each joint of your body. For example, if you've had a knee replacement, you may not have the same R.O.M. as you did when you were a teenager! The key is to use the fullest R.O.M. that each joint of your body will safely permit.

In health,

Andrew Henderson, M.S.