How to Strength Train Smarter by Controlling Your Range of Motion

Amy Hudson and Dr. James Fisher discuss the importance of range of motion in strength training and how it impacts performance, injury prevention, and long-term joint health. They cover why strength varies throughout a movement, the dangers of locking out your joints, and the myths about extreme ranges of motion. Tune in to hear expert insights on training smarter, maximizing muscle engagement, and protecting your body for the long run.

• Dr. Fisher starts by defining range of motion and why it’s important for strength training.
• He explains that range of motion isn’t just about flexibility or stretching. It’s about how far and in what direction you can move a joint or muscle, which directly impacts strength, performance, and injury prevention.
• Dr. Fisher explains how strength varies throughout a movement and why it matters.
• Muscles aren’t equally strong at all points in a movement. They are weaker in the fully-lengthened and fully-shortened positions, but much stronger in the middle. Understanding this helps you train smarter and avoid injury.
• Amy highlights the strength curve and why you’re stronger in some positions more than others.
• How to avoid injury by understanding weak points in your range of motion.
• According to Dr. Fisher, every movement has points where your muscles are naturally weaker. Loading too much weight in these positions increases the risk of strain or injury.
• Dr. Fisher on the most important habit for protecting your joints--never lock them out during lifts. When you fully extend your joints under load, you shift stress from your muscles to your bones and ligaments. Keeping a slight bend in your knees and elbows ensures that your muscles, not your joints, handle the weight.
• Amy explains how keeping muscles loaded every second of an exercise maximizes gains. 
• Understand that pausing or locking out during a lift gives your muscles a break and shifts the load away from them. Keeping tension on the muscle throughout the movement ensures continuous engagement, leading to better strength and muscle development.
• Dr. Fisher explains how rushing through reps reduces their effectiveness. Moving in a slow, controlled manner keeps the muscles engaged and working harder, leading to better strength and endurance over time.
• According to Dr. Fisher, younger people may get away with using extreme ranges of motion, but over time, this can wear down joints and connective tissues. Training with a more controlled range of motion helps maintain joint health for the long run.
• Amy explains how going too far back in a lift weakens tendons and ligaments. When you move too far into a stretch during a lift, you stop effectively working the targeted muscle and instead place excessive stress on tendons and ligaments. This weakens them over time and increases the risk of injury.
• Many people assume soreness means a workout was effective, but that’s not necessarily true. Soreness can indicate muscle fatigue or even joint stress, so it’s not the best way to measure progress.
• Amy and Dr. Fisher agree that a well-designed workout should challenge your muscles, not leave you in pain for days. Your personal trainer’s role is to design a program that helps you get stronger while keeping your joints safe and your body functional.
• Amy and Dr. Fisher discuss how training with joint health in mind ensures you stay strong, mobile, and pain-free as you get older.
• Dr. Fisher debunks the myth that you need extreme motion to build muscle.
• Some bodybuilders and personal trainers believe that using a larger range of motion leads to more muscle growth, but research shows that safer, controlled ranges are just as effective. You don’t need extreme movement to see results. The key is maintaining proper muscle tension and control.
• Dr. Fisher’s top tip for rehab and preventing muscle loss. If you’re recovering from an injury, immobilizing the joint completely can lead to muscle loss. Even small muscle contractions help maintain strength and promote healing.
• Amy’s advice for gym-goers and fitness trainers: When working out, make sure your movement stays within a safe and effective range. 
• Proper guidance helps prevent injury and ensures that your muscles—not your joints—are doing the work.

 

 

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